WODs

Playground Gym – 01/14/22

By 01/13/2022 No Comments

Warm Up
Mobility and Agility Drills
then
3 Rounds
5 Empty Bar Squat Snatch
5 Empty Bar Power Clean and Jerk

Lift
Squat Snatch – 3 x 1 Reps @ 80% – E2Ms

Rotating EMOM x 3 (12 Mins)
Min 1 – Max Air Squats in :20 (H), Max Pistols to low box (F), Max Pistols (S)
Min 2 – Max Abmat Situps for :30 (H)(F), Max GHD Sit-Ups for (S)
Min 3 – Max Beginner Rope Climbs :40 (H), Max Rope Climbs (F)(S)
Min 4 – Rest​

Conditioning
0:00-3:00 Squat Clean and Jerk 95/65 (H), 135/85 (F), 165/100 (S)
3:00-6:00 Squat Clean and Jerk 115/85 (H), 155/100 (F), 185/125 (S)
6:00-9:00 Squat Clean and Jerk 135/100 (H), 175/115 (F), 205/145 (S)

Steven

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