WODs

Playground Gym – 02-13-20

By 02/12/2020 No Comments

Warm Up
Mobility and Agility Drills
then
Snatch Position Drills
3 Rounds
10 Second Quad Snatch Position
10 Second Standing Overhead Squat Position
10 Second Overhead Squat Bottom Position

Strength
3 Attempts – Find a fastest time
12 Hang Squat Snatch – 135/95 (S), 95/65 (F), 65/45 (H)
*Power Snatch for scaling

Conditioning
E2Ms x 10
2 Power Snatch – 135/95 (S), 95/65 (F), 65/45 (H)
4 Overhead Squats
8/6 Calorie Assault Bike SPRINT!
*If you don’t get it done in time take the next round off for more recovery

OR

Accessory – Lower Body Hypertrophy
Super Set
1a). Trap Bar Deadlift – 20 Reps
1b). Trap Bar Walking Carry – 40 Ft

*rest 2 mins after couplet – repeat 5 times
2). Dimel Deadlifts – 50 Reps

3). 20 Meter Prowler Push – E2Ms x 10

Steven

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