WODs

Playground Gym – 03/16/20

By 03/15/2020 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
Snatch (anyhow)
12 Mins to find a 1 Rep Max or Practice

Conditioning
E5Ms x 6
250/200 Meter Row
20 Burpees (S), 15 Burpees (F), 10 Burpees (H)
8 DL + 8 HPC + 8 S2O – 155/105 (S), 95/65 (F), 65/45 (H)

Extra Credit
Bicep Curl 45/35 – 50 Reps

OR

Accessory Work – Lower Body Max Effort
1). Belt Squats – 5 x 8 Reps – build up!

2). Leg Press – 4 x 8 Reps

3). 1 1/4 Front Squats – 4 x 6 Reps

4). Bottoms Up Front Squats – 4 x 3 Reps

5). Standing Banded Crunches – 100 Reps – break up as you wish

Steven

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