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WODs

Playground Gym – 07-12-19

By 07/11/2019 No Comments

Warm Up
3 Rounds NFT
“Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats

Sport ONLY – Day #37
C+J
78%x2, 80%x2, 83%x1, 85%x1 x 2 sets

Lift
BP -8×3 Reps @60% – EMOM

Conditioning
6 Min EMOM
135/95 (S), 115/75 (F), 75/55 (H)
5 Hang Power Cleans + 5 Box Jump Overs – 30/24 (S), 24/20 (F), 20/16 (H)
rest 3 Mins then
6 Min EMOM
5 Push Press + 5 Bar Facing Burpees

Superset
1a. Yates Row – 3 x 8 Reps
https://youtu.be/v7CfnzV_S58
no rest
1b. Stationary Dips – 3 x 8-12 Reps
https://www.stack.com/video/5153623574001/how-to-correctly-perform-the-single-leg-rdl
rest 120 seconds

Steven

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