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WODs

Playground Gym – 05-07-19

By 05/06/2019 No Comments

Warm Up
Mobility – Agility Drills
then
12-9-6 @slow pace
Row Calories
Toe 2 Bar or Hang Knee Raises
Push Press w/ empty bar

Competitors ONLY!
3 Sets – Technique
Ring Muscle Ups – 3-5 Reps
Handstand Walk – 20 Ft
rest 1-2 Mins between sets

Lift
P
3/70, 3/80, 3+/90

Conditioning
2 Min On / 1 Min Rest x 7 Sets
*Start where you left off
30 DB Shoulder 2 Overhead – 50/35 (C, F), 35/25 (H)
30 C2B Pull Ups (C), Pull Ups (F), Ring Rows (H)
30 T2B – (C, F), Hang Kne Raise (H)
30 Box Jumps – 30/24 (C), 24/20 (F), 20/16 (H) *-Step Down-
30 Meter Plate Push on Turf – 45/35

Accessory
“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

Steven

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