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WODs

Playground Gym – 05-21-19

By 05/20/2019No Comments

Warm Up
Mobility – Agility Drills
then
3 Steady Rounds
250 Meter Row
20 Alternating KB Press (light weight)
30 Double Unders

Competitors ONLY
3 Rounds NFT
Muscle Ups – 3-5 Unbroken
Handstand Walk – 50-100 Feet Unbroken
*Skill Work not Cardio

Lift
P
5/40, 5/50, 5/60 *Deload

Conditioning
Part A
start 00:00
10 Min AMRAP
3 Bar Muscle Ups (C) 5 C2B Pull Ups (F), 10 Ring Rows (H)
10 HSPUs (C), 5 HSPUs (F), 10 Push Ups (H)
15 Wall Ball – 30/20 (C), 20/14 (F), 14/10 (H)

Part B
start 12:00
1000 Meter Row for time

Accessory
Rack Chins or Ring Rows – 3 x 12 Reps – E2M

Steven