Skip to main content
WODs

Playground Gym – 04-23-19

By 04/22/2019No Comments

Warm Up
Mobility
then
1 Round NFT
250 Meter Row
20 Deadlifts from mid shin (empty bar)
250 Meter Row
20 Hang Power Cleans (empty bar)
250 Meter Row
20 Front Squats (empty bar)

Lift
Power Clean – Build up to a 1 Rep Max

Conditioning
Competition
E4Ms x 6 Sets
3 Deadlifts – 155/105
6 Hang Power Cleans
3 Front Squats
6 S2O
9/7 Cal Row

Fitness
E4Ms x 6 Sets
3 Deadlifts – 135/95
6 Hang Power Cleans
3 Front Squats
6 S2O
9/7 Cal Row

Health
E4Ms x 6 Sets
3 Deadlifts – 75/55
6 Hang Power Cleans
3 Front Squats
6 S2O
9/7 Cal Row

Extra Credit
Rear Elevated Split Squats – 3 x 12 Reps (each leg)
Leg Extension w/ 2 second pause at top – 3 x 12 Reps

Steven