WODs

Playground Gym – 02-14-20

By 02/13/2020 No Comments

Warm Up
Mobility and Agility Drills
then
3 Steady Rounds
250 Meter Row
5 Pull Ups
10 Push Ups
15 Air Squats

Skill
Dips – Ring, Stationary or Banded Dips – 3 x 10 Reps

Conditioning
For time
500 Meter Row
21 Floor Press – 155/105 (S), 135/95 (F), 95/65 (H)
21 C2B Pull Ups (S), Pull Ups (F), Banded Pull Ups (H)
750 Meter Row
15 Floor Press
15 Strict C2B Pull Ups (S), Strict Pull Ups (F), Strict Banded Pull Ups (H)
1000 Meter Row
9 Floor Press
9 Bar Muscle Ups (S), 9 Strict C2B Pull Ups (F), Strict Banded C2B Pull Ups (H)

Accessory
Barbell Curls 45/35 lb Bar – 100 Reps for time

OR

Accessory- Upper Max Effort
Super Set
1a). Bench Press Machine – 4 x 12 Reps (Heavy)
1b). Tricep Push Downs – 4 x 25 Reps (Light)
*90 sec rest between couplets
2). Dumbbell Floor Press – 3 x 8 Reps

3). Seated DB Cleans – 3 x 8 Reps

4). Cable Lat Pull Downs – 3 x 8 Reps (Heavy)

Steven

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