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WODs

Playground Gym – 03-14-19

By 03/13/2019 No Comments

Warm Up
Bike 30 Calories
then
Snatch Position Drills
3 Rounds
10 Second Quad Snatch Position
10 Second Standing Overhead Squat Position
10 Second Overhead Squat Bottom Position

Lift #1
Deadlift – 3 x 10 Reps – build up

Conditioning
15 Min “Ladder”
2-4-6-8-10-12-etc….
Power Snatch – 135/95 (L3), 95/65 (L2), 65/45 (L1)
Toe 2 Bar (L3) (L2) – Hang Knee Raise (L1)
x5 Double Unders (L3), x3 Double Unders (L2), x1 Double Unders (L1)
*move up the ladder as high as possible in 15 mins

Steven

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