WODs

Playground Gym – 02-11-20

By 02/10/2020 No Comments

Warm Up
Mobility and Agility Drills
then
3 Steady Rounds
10 Russian KB Swings
10 Goblet Squats
10 KB Hip Hinge

Skill
10 Min Prep on BB Movements / form check

Conditioning
30 Min Ladder
BB Load – 115/75 (S), 95/65 (F), 75/55 (H)
5-10-15-20-25-30-etc……
Deadlifts
Hang Power Cleans
Front Squats
Shoulder to Overhead

OR

Accessory – Upper Body Hypertrophy
1). Incline Prone Cuban Press – 3 x 12 Reps

2). Single Arm DB Press – 3 x 12 Reps each arm
3). Inverted Ring Rows – 3 x 12-15 Reps

Super Set
4a). Banded Pull Ups – 3 x 25 Reps
4b). Banded Dips – 3 x 25 Reps
*rest approx 90 seconds between couplet

Steven

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