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WODs

Playground Gym – 09-10-19

By 09/09/2019 No Comments

Warm Up

Mobility and Agility Drills

then

3 Rounds NFT

10 Calorie Air Bike

10 Empty bar OH Squats 

Skill 

10 Mins Practice – pick you movement depending on skill level 

Hanging Knee Raise

Knee to Elbow

Toe to Bar

https://youtu.be/IJZpz5C1dAA

Strength

OHS – 10 x 2 OTM @ 70% (Dynamic Speed)

*focus on movement pattern

*use a closer grip if mobility permits  

Conditioning – Part A

start at 00:00

21-15-9

Overhead Squats – 135/95 (S), 95/65 (F), 65/45 (F)

T2B (S), K2B (F), Hanging Kee Raise (H)

Conditioning – Part B

start at 12;00

EMOM x 8 Mins

Odd – 5 Strict Pull Ups (S), 5 Pull Ups (F), 10 Ring Rows (H)

Even – 20 Wall Ball – 20/10 (S), 15 Wall Ball – 20/14 (F), 10 Wall Ball – 14/10 (H)

Steven

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