WODs

Playground Gym – 03/19/20

By 03/18/2020 No Comments

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

Strength
3 Attempts – Find a fastest time
12 Hang Squat Clean 155/105 (S), 105/75 (F), 75/55 (H)
*Power Clean for scaling

Conditioning
5 Rounds for time:
20 Wall Ball – 20/14 – 12 ft (S), 20/14 – 10 ft (F), 14/10 – 10 ft (H)
10 Deadlifts – 225/155 (S), 185/135 (F), 135/95

Extra Credit
800 Meter Sled Pull – 90/50

OR

Accessory – Lower Body Hypertrophy
1). Chair Deadlifts – 3 x 12 Reps


2). Barbell Back Loaded Lateral Step Ups – 3 x 10 Reps per side

3). Banded Hip Bridges – 4 x 20 Reps

4). Heavy Russian KB Swings – 100 Reps for time – 106/70
5). GHD Back Extension Snatch Grip Deadlift – 3 x 8 Reps

Steven

About Steven