WODs

Playground Gym – 01-17-20

By 01/16/2020 No Comments

Warm Up
Mobility and Line Drills
then
3 Rounds NFT
10 Calorie Assault Bike
5 Pull Ups
10 Push Ups

Lift
Bench Press
Warm Up
5 Reps @Empty Bar
5 Reps @40%
Work Sets – E3M
3 Reps @50%
5 Reps @ 65%
5 Reps @ 75%
5 Reps or more @ 85%

Conditioning
30 Min AMRAP
10 Double Russian KB Swings – 53/35 (S), 44/26 (F), 35/18 (H)
30 Ft Waiters Carry / Suitcase Carry – switch then back

30 Ft Waiters Carry / Suitcase Carry
15 Double Russian KB Swings
30 Ft Waiters Carry / Suitcase Carry – switch then back
30 Ft Waiters Carry / Suitcase Carry
25 Double Russian KB Swings
30 Ft Waiters Carry / Suitcase Carry – switch then back
30 Ft Waiters Carry / Suitcase Carry
50 Double Russian KB Swings
30 Ft Waiters Carry / Suitcase Carry – switch then back
30 Ft Waiters Carry / Suitcase Carry

OR

Accessory- Upper Max Effort
Super Set
1a). Bench Press Machine – 4 x 12 Reps (Heavy)
1b). Tricep Push Downs – 4 x 25 Reps (Light)
*90 sec rest between couplets
2). Dumbbell Floor Press – 3 x 8 Reps

3). Seated DB Cleans – 3 x 8 Reps

4). Cable Lat Pull Downs – 3 x 8 Reps (Heavy)

Steven

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