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WODs

Playground Gym – 05-17-19

By 05/16/2019No Comments

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

Competitors ONLY!
Squat Snatch – Take 20 Mins to find a solid 2 RM

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

Conditioning
start 00:00
Part A
3 Rounds for time
8 R-Arm KB Press – 70/53 (C), 53/35 (F), 26/18 (H)
8 L-Arm KB Press – same
30/25 Calorie Assault Bike

start 12:00
Part B
For time
10-9-8-7-6-5-4-3-2-1
Burpee Box Over – 30/24 (C), 24/20 (F), 20/16 (H)
GHD Sit Ups (C), Ab Mat Sit Ups x 2 (F), Ab Mat Sit Ups x 1 (H)

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

Steven