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WODs

Playground Gym – 04-05-19

By 04/04/2019No Comments

Advanced Only!
PC + CL
65/1x2s, 70/1x3s

Warm Up
Mobility and Agility Drills
then
2 Rounds @ slow pace
1 Min Jump Rope
1 Min Bike
1 Min Row

Lift
BP
5/75, 3/85, 1+/95

Conditioning
5 Rounds w/ 2 Min Rest between Efforts
On a 2 Minute Clock
30 Yard High Bar Prowler – 180/100 (L3,L2), 90/50 (L1)
5 Burpees
30 Yard Low Bar Prowler
Max Vertical KB Swings – 70/53 (L3), 53/35 (L2), 35/26 (L1)

Extra Credit
4 Rounds
10 Bodyweight Bench Press
20 GHD Sit Ups

or

4 Rounds
10 Push Ups
20 Ab Mat Sit Ups

Accessory
Plank Holds – 3 x 60 Seconds
Side Plank Holds – 3 x 30 Seconds (each side)

Steven