WODs

Playground Gym – 02-10-20

By 02/09/2020 No Comments

Warm Up
Mobility and Agility Drills
then
Clean Position Drills
3 Rounds
10 Second Quad Clean Position
10 Second Standing Front Squat Position
10 Second Front Squat Bottom Position

Strength
Clean (anyhow)
15 Mins to find a 1 Rep Max or Practice

Conditioning
For time:
KB Load – 106/70 (S), 70/53 (F), 53/35(H)
400 Meter Run or 500 Meter Row (scaled)
42 Russian KB Swings
21 Box Jumps – 30/24 (S), 24/20 (F), 20/16 (H)
600 Meter Run or 750 Meter Row (scaled)
36 Russian KB Swings
18 Box Jumps
800 Meter Run or 1000 Meter Row (scaled)
30 Russian KB Swings
15 Box Jumps

Extra Credit
Bent over Barbell Row – 3 x 10 Reps

OR

Accessory Work – Lower Body Max Effort
Chair Deadlifts – 3 x 6 Reps

Landmine Linebacker Squats – 4 x 8 Reps

Giant Set
Leg Press – 3 x 8 Reps (heavy)
Leg Extension – 3 x 12 Reps
Leg Curl – 3 x 12 Reps
*rest approx 90 seconds then repeat triplet 3 times

Alternating Jumping Lunge Steps – 3 x 20 Reps

Steven

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