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WODs

Playground Gym – 06-11-19

By 06/10/2019 No Comments

Warm Up
Mobility
then
3 Rounds NFT
10 Calorie Bike
10 Calorie Row
25 Double Unders or Singles
10 Air Squats

Skill
Toe 2 Bar – 3 x 30 sec max rep attempts

Sport ONLY
Power C+J
65/3, 68/3, 70/3, 73/3, 75/1

Lift
P – 8×3 Reps @50% – EMOM

Conditioning
10 Min Capacity Test by OPT
4 Min Max Cal Row
3 Min Max Pull Ups
2 Min Max Bodyweight Back Squats (3/4 BW for Women)
1 Min Max Push Press – 135/95

Superset
1a. Single Arm DB Press – 4 x 8 reps (each arm)
no rest
1b. Heavy DB Shrugs – 4 x 15 reps (squeeze at top 1 sec)
120 sec rest

Extra Credit
6 x 20 Yards Heavy Yoke Carries – fast, moderate weight, rest as needed between efforts

Steven

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