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WODs

Playground Gym – 06-10-19

By 06/09/2019 No Comments

Warm Up
Mobility
then
3 Rounds NFT
250 Meter Row
10 Empty Bar Front Squats
10 Empty Bar Back Squats
10 Push Ups

Lift
BS – 5 x 5 @ 75% – E3M

Conditioning
21-15-9
Power Cleans – 155/105 (S), 135/95 (F), 95/65 (H)
Ring Dips – (S), Dips – (F), Bench Dips (H)

Superset
1a. Safety Squat – 4 x 8 reps
no rest
1b. GHD Sit Ups – 4 x 10 reps
120 sec rest

Extra Credit
6 x 20 Yard Prowler Pushes – fast, moderate weight, rest as needed between efforts

Steven

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