WODs

Playground Gym – 03/17/20

By 03/16/2020 No Comments

Warm Up
Mobility and Agility Drills
then
2 Rounds @ slow pace
10 Kettlebell Halos
10 Push Ups
10 Pull Ups

Lift
Push Jerk
10 Mins to find a 1 Rep Max or Practice

Conditioning
18 Min “Ladder”
2-4-6-8-10-12-14-16-18-20-22-24-et….
Push Jerks – 155/105 (S), 135/95 (F), 95/65 (H)
Calorie Assault Bike
Pull Ups
*1 Rope Climb every 3rd set – 6, 12, 18, 24, etc.. for (S) only!

Extra Credit
“Shoulder Blaster”
3 Rounds – Unbroken for Rx – Men 10lb Women 5lbs – metal plates
15 Front Lateral Raises
15 Side Lateral Raises
15 Rear Lateral Raises

OR

Accessory – Upper Body Hypertrophy
4 Rounds
25 Landmine Press (each side)
25 Wide Grip Lat Pull Down
25 Bench Machine
25 Empty Barbell Curls
25 Cable Tricep Push Down
25 Heavy DB Shrugs
Rest 2 Mins – Repeat

Steven

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