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WODs

Playground Gym – 07-08-19

By 07/07/2019 No Comments

Warm Up
2 Rounds NFT
250 Meter Row
10 Scorpion Stretches
10 Inch Worms
10 Walking Lunge Steps

Lift
BS – 8×3 Reps @60%-EMOM

Sport ONLY – Day #32
Snatch
8 x 1 Rep – 78-85% – use good judgement

Conditioning
“Lucky 13”
8 Min AMRAP
7 Squat Cleans – 155/105 (S), 135/95 (F), 95/65 (H)
7 Chest Slapping Push Ups (S), Hand Release (F), Push Ups (H)
then
2 Min AMRAP
C2B Pull Ups (S), Pull Ups (F), Ring Rows (H)
then
2 Min AMRAP
Double Unders
then
1 Min AMRAP
Burpees

Superset
1a. Bulgarian Split Squats – 4 x 8 Reps (each leg)
https://youtu.be/2C-uNgKwPLE
no rest
1b. Bent over DB Rows – 4 x 8 Reps (each arm)
rest 120 seconds

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

Steven

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