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WODs

Playground Gym – 06-13-19

By 06/12/2019 No Comments

Warm Up
Mobility
then
Empty Bar Complex
2 Rounds NFT
8 DL (from mid shin)
8 Hang Power Clean
8 Front Squat
8 S2O
8 Back Squat

Sport ONLY
Power Snatch
65%x3, 68%x3, 70%x3, 73%x2, 75%x2

Lift
DL – 4×12 Reps – E3M

Conditioning
10 Min EMOM
5 Burpees + 15 Wall Ball – 30/20 (S), 20/14 (F), 14/10 (H)

Superset
1a. Heavy Russian KB Swings – 4 x 15 reps
no rest
1b. Pendlay Rows – 4 x 8 reps
120 sec rest

Extra Credit
6 x 20 Yard Backwards Sled Pulls – fast, moderate weight, rest as needed between efforts

Steven

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