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WODs

Playground Gym – 09-13-19

By 09/12/2019 No Comments

Warm Up

Mobility and Agility Drills

then

3 Rounds NFT

10 Scorpion Stretches

5 Push Ups

10 Air Squats

then 

3-4 Warm Up Sets on BS – staring with empty bar

Skill

None

Strength 

BSQ – 5 x 1 E3M – last two sets should be a max out

 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR)

Conditioning 

15 Min AMRAP

19 Wall Balls – 20/14 (S)(F), 14/10 (H) – 10/9 Ft Mark

12/10 Calorie Assault Bike

Extra Credit

Dimel Deadlift – 1 x 50 Reps 

*1 set unbroken light weight – stop at knee – flex hard – stand tall – these suck

https://youtu.be/UWTSNmulwJM

Steven

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