WODs

Playground Gym – 01-24-20

By 01/23/2020 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%
5 Reps @50%
Work Sets – E3M
3 Reps @70%
3 Reps @80%
3 or more Reps @90%

Conditioning
“Black Jack”
Push Ups / Sit Ups
1/20
2/19
3/18
4/17
5/16
etc…..
16/6
17/4
18/3
19/2
20/1

Or

“Black Jack”
Bench Press @50% / GH Sit Ups
1/20
2/19
3/18
4/17
5/16
etc…..
16/6
17/4
18/3
19/2
20/1

OR

Accessory- Upper Max Effort
1). Reverse Grip Bench Press – 8 Rep Max

2). Weighted Dips – 3 x 6 Reps
3). Seal Row – 3 x 8 Reps
4). Close Grip Bench Press – 3 x 8 Reps
5). Weighted Strict Pull Ups – 3 x Max Reps
6). Weighted Plank Holds – 3 x 30-45 seconds

Steven

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