WODs

Playground Gym – 02-07-20

By 02/06/2020 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 @60-70%
1 Rep @80-90%
1 Rep @105-110% (PR)

Strength
Ping Pong EMOM x 12 Min
Odd – 8 BP @60%
Even – 8 Hang Power Snatch @50%

Conditioning
3 Rounds
25/20 Calorie Assault Bike
10 Snatch (anyhow) – 135/95 (S), 95/65 (F), 65/45 (H)

OR

Accessory- Upper Max Effort
A) Strict Pull Ups – 4 x Max Reps
B) Dips- 4 x Max Reps
C) Seated Alternating DB Presses – 4 x 10 Reps
D) DB Row – 4 x 10 Reps (each arm)

Steven

About Steven