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WODs

Playground Gym – 10-28-19

By 10/28/2019 No Comments

Warm Up

Mobility and Line Drills

then

3 RNFT

250 Meter Row

10 Band Pull Aparts

10 Band Dislocates 

10 Empty Bar Push Press

Skill

None

Lift

PP – 5 x 5 E3M

Set #1 – 60%  Warm Up

Set #2 – 75%  Warm Up

Set #3 – 85%  Goal Weight

Set #4 – + 5 – 10lbs  Overreach 

Set #5 – + 5 – 10lbs  Overreach – if Set #4 was a fail do drop set – 75%

Conditioning

5 Rounds for time

15 SDLHP – 135/95 (S), 95/65 (F), 65/45 (H)

12 PP – same

9 Wall Ball – 30/20 (S), 20/10 (F), 14/10 (H)

Accessory

Giant set (Shoulder Shocker)

1a.  DB Front Raise (thumbs up) – 3 x 8 Reps

no rest

1b.  DB Side Lateral Raise – 3 x 8 Reps

no rest

1c. DB bent over Rear raise – 3 x 8 Reps

rest 120 seconds

Steven

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