WODs

Playground Gym – 01-23-20

By 01/22/2020 No Comments

Warm Up

Mobility and Line Drills

then

3 Rounds NFT

150 Meter Row

10 Empty Bar Front Squats

10 Empty Bar Back Squats

Lift

Back Squat  

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%

Conditioning

4 Rounds of:

In 3 Minutes

400 Meter Run (S)(F), 300 Meter Run (H)

and Max Rep Wall Ball – 30/20 (S), 20/14 (F), 14/10 (H)

rest 3 Mins between rounds

Number of Wall Balls each round = Score

Extra Credit

Double Unders – 3 x Max Unbroken Sets 

OR

Accessory – Lower Body Hypertrophy

1). Chair Deadlifts – 3 x 12 Reps

2). Barbell Back Loaded Lateral Step Ups  – 3 x 10 Reps per side 

3). Banded Hip Bridges – 4 x 20 Reps

4). Heavy Russian KB Swings – 100 Reps for time – 106/70

5). GHD Back Extension Snatch Grip Deadlift – 3 x 8 Reps 

Steven

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