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WODs

Playground Gym – 07-11-19

By 07/10/2019 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 #36
Power Snatch
75%x2, 78%x2, 80%x2, 83%x1, 85%x1 x 2 sets

Lift
DL-5×3 Reps @85%-E3M

Conditioning
For time
2000 Meter Row
50 Pistols (S), 25 Pistols (F), 50 Air Squats (H)
50 Russian KB Swings – 70/53 (S), 53/35 (F), 35/26 (H)
1000 Meter Row
25 Pistols (S), 15 Pistols (F), 25 Air Squats (H)
25 Russian KB Swings – 70/53 (S), 53/35 (F), 35/26 (H)
500 Meter Row
15 Pistols (S), 8 Pistols (H), 15 Air Squats
15 Russian KB Swings – 70/53 (S), 53/35 (F), 35/26 (H)

Superset
1a. Weighted Spread Eagle Sit Ups – 3 x 10 Reps
https://youtu.be/H2dJytzkU-I
no rest
1b. One Arm Bench Press – 4 x 10 Reps (each arm)
https://youtu.be/HpcYzvio4P8
rest 120 seconds

Extra Credit
Isometric Back Extension – 3 x 30 Seconds
https://youtu.be/L_7O8_u7-SI

Steven

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