WODs

Playground Gym – 09/10/21

By 09/09/2021 No Comments

Warm Up
Mobility and Line Drills
then
3 Rounds NFT
200 Meter Run or 250 Meter Row
10 Lunge Steps
10 Push Ups

Conditioning – Part A
12 Min Rotating EMOM (4 Rounds)
Min #1 – 12 Alt. Front Rack Lunge Steps in Place – 135/95 (S), 95/65 (F), 65/45 (H)
Min #2 – 8 Strict HSPU (S), 8 HSPU (F), 12 Push Ups
Min #3 – 30 Seconds Max Dips

Conditioning – Part B
3 Rounds for time
24/18 Calorie Bike
12 Bar Muscle Ups (S), 12 Pull Ups (F), 12 Band Pull Ups (H)
1 Min Rest
3 Rounds for time
24/18 Calorie Bike
24 DB Front Squats – 50/35 (S), 35/25 (F), 25/15 (H)

Steven

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