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WODs

Playground Gym – 07-04-19

By 07/03/2019 No Comments

Warm Up
Row 500 Meter
then
3 Rounds NFT
10 Birddogs (each side)
https://youtu.be/wgOuR7YrwtM
10 Hip Airplanes (each side)
https://youtu.be/7W1gcRg-1jI

Sport ONLY – Day #29
Power Snatch
78%x2, 80%x2, 83%x1, 85%x1

Skill
Double KB OH Squat

Lift
DL-4×10 Reps – E3M – 5-10lbs heavier than last time

Conditioning
15-12-9
Thrusters – 135/95 (S), 95/65 (F), 65/45 (H)
Burpees
then
21-15-9
Wall Ball – 30/20 (S), 20/14 (F), 14/10 (H)
C2B Pull Ups (S), Pull Ups (F), Ring Rows (H)

Superset
1a. Single Arm DB Snatch – 4 x 10 Reps (each arm)
no rest
1b. Close Grip Bench Press – 4 x 10 Reps
rest 120 seconds

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

Steven

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