WODs

Playground Gym – 01-20-20

By 01/19/2020 No Comments

Warm Up
Mobility and Line Drills
then
3 Rounds NFT
150 Meter Row
10 KB Deadlifts
10 Russian KB Swings

Lift
Deadlift
Warm Up
5 Reps @Empty Bar
5 Reps @40%
5 Reps @50%
Work Sets – E3M
3 Reps @70%
3 Reps @80%
3 or more Reps @90%

Skill
Pull Ups – 5 Mins Practice

Conditioning
16 Min AMRAP
8 Bar Muscle Ups (S), 8 C2B Pull Ups (F), 8 Banded Pull Ups (H)
8 Pistols (each leg) (S), 16 Air Squats (F), 8 Air Squats (H)
20/15 Cal Assault Bike
*rest 1 Minute

Extra Credit
Tabata Ab Mat Sit ups
8 Rounds
20 seconds Max Reps – 10 seconds Rest

OR

Accessory Work – Lower Body Max Effort
1). Belt Squats – 5 x 8 Reps – build up!

2). Leg Press – 4 x 8 Reps

3). 1 1/4 Front Squats – 4 x 6 Reps
https://youtu.be/SrzrC2OehpY

4). Bottoms Up Front Squats – 4 x 3 Reps
https://youtu.be/SM2JuIv-u6M

5). Standing Banded Crunches – 100 Reps – break up as you wish
https://youtu.be/hRTxYQ700tM

Steven

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