WODs

Playground Gym – 03/20/20

By 03/19/2020 No Comments

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

Conditioning
30 Min AMRAP @ Sustainable Pace
15 HSPU (S), 10 HSPU (F), 15 Push Ups (H)
15 DB Thrusters – 50/35 (S), 35/25 (F), 25/10 (H)
15 Box Jumps – 30/24 (S), 24/20 (F), 20/16 (H)
15 DB Burpee Deadlifts – 50/35 (S), 35/25 (F), 25/10 (H)
60 Double Unders (S), 40 Double Unders (F), 20 Double Unders or Jump Rope (H)

OR

Accessory- Upper Max Effort
1). Reverse Grip Bench Press – 8 Rep Max

2). Weighted Dips – 3 x 6 Reps
3). Seal Row – 3 x 8 Reps
4). Close Grip Bench Press – 3 x 8 Reps
5). Weighted Strict Pull Ups – 3 x Max Reps
6). Weighted Plank Holds – 3 x 30-45 seconds

Steven

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