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WODs

Playground Gym – 07-09-19

By 07/08/2019 No Comments

Warm Up
3 Rounds NFT
10 Calorie Assault Bike
10 KB Swings
10 Goblet Squats

Sport ONLY – Day #33
Power C+J
8 x 1 Rep – 78-85% – use good judgement

Skill
Muscle Up Progressions

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

Conditioning
5 Rounds
30 sec on / 30 sec rest – each station – total workout time 10 mins
Hang Full Snatch – 95/65 (S), 75/55 (F), 55/45 (H)
https://youtu.be/XfF30DaqAGU
Box Jumps – 30/24 (S), 24/20 (F), 20/16 (H)

Giant set (Shoulder Shocker)
1a. DB Front Raise (thumbs up) – 3 x 8 Reps
no rest
1b. DB Side Lateral Raise – 3 x 8 Reps
no rest
1c. DB bent over Rear raise – 3 x 8 Reps
rest 120 seconds

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

Steven

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