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WODs

Playground Gym – 04-15-19

By 04/14/2019 No Comments

Advanced ONLY!
SN – Work up to a 90-95% x 1 Rep

Warm Up
Mobility – Agility Drills
then
2 Rounds @ slow pace
20 FS/BS w/ empty bar
20 Calorie Bike

Lift
FS / BS – 3 Attempts to hit 1 Rep Max

Conditioning – G M
Competition
For time:
3 T2B + 15/12 Calorie Row
6 T2B + 15/12 Calorie Row
9 T2B + 15/12 Calorie Row
12 T2B + 15/12 Calorie Row
15 T2B + 15/12 Calorie Row
18 T2B + 15/12 Calorie Row
21 T2B + 15/12 Calorie Row

Fitness
For time:
3 T2B + 15/12 Calorie Row
6 T2B + 15/12 Calorie Row
9 T2B + 15/12 Calorie Row
12 T2B + 15/12 Calorie Row
15 T2B + 15/12 Calorie Row

Health
For time:
3 Hang Knee Raise + 12/9 Calorie Row
6 Hang Knee Raise + 12/9 Calorie Row
9 Hang Knee Raise + 12/9 Calorie Row
12 Hang Knee Raise + 12/9 Calorie Row
15 Hang Knee Raise + 12/9 Calorie Row

Extra Credit
Belt Squat Machine – 3 x 15 Reps
Banded Hip / Glute Bridges – 3 x 15 Reps w/ 3 second holds

Steven

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