WODs

Playground Gym – 02-06-20

By 02/05/2020 No Comments

Warm Up
Mobility and Line Drills
then
3 Rounds NFT
150 Meter Row
10 Air Squats
20 Alternating Box Step Ups

Lift
Back Squat
Warm Up
5 Reps @Empty Bar
5 Reps @40%
5 Reps @50%
Work Sets – E3M
3 Reps @60-70%
1 Rep @80-90%
1 Rep @105-110% (PR)

Conditioning
15 Min AMRAP
10 Deadlifts – 185/135 (S), 135/95 (F), 95/65 (H)
15 Wall Ball – 30/20 (S), 20/14 (F), 14/10 (H)
10 Russian KB Swings – 96/70 (S), 70/53 (F), 53/35 (H)
15 Alternated Sandbag Step Ups – 50/35lb Sandbag – 24/20 (S), 20/16 (H)(F)

OR

Accessory – Lower Body Hypertrophy
*20 Reps on Each station x 4 Sets – little to no rest between movements. After completed entire circuit take a 2-3 Min Rest
20 Leg Press
20 Barbell Arched Back Good Mornings
20 Leg Extension
20 Leg Curls
20 Alternating Lunge Steps
*rest 2-3 Mins – Repeat x 4

Steven

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