WODs

Playground Gym – 04/06/21

By 04/05/2021 No Comments

Warm Up – Start 00:00
Mobility and Line Drills
then
3 Rounds NFT
150 Meter Row
10 Air Squats
20 Alternating Box Step Ups

Part A – Start 12:00
Barbell Rows – 4 x 10 Reps

Part B – Start 20:00
12 Min AMRAP
1 Rope Climb (S) 5 C2B Pull Ups (F), 5 Pull Ups (H)
6 HSPUs (S), 3 HSPUs (F), 6 Push Press 95/65 (H)
12 Alt Pistols (S), 24 Air Squats (F)(H)
12 Calorie Row / Ski / Bike x 2

*rest 5 mins then Part C

Part C – Start 37:00
E90 seconds w/ 90 second rest x 4 sets
3 C2B Pull Ups (S), 3 Pull Ups (F), 3 Banded Pull Ups (H)
3 Burpee over Bar
3 Hang Power Cleans – 135/95 (S), 95/65 (F), 65/45 (H)
3 S2O – same
3 Burpee over Bar
Max Calorie Bike / Row / Ski

Steven

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