WODs

Playground Gym – 07/26/21

By 07/25/2021 No Comments

Warm Up
Mobility and Line Drills
then
3 Rounds
200 Meter Run or 250 Meter Row
10 Empty Bar Hang Power Clean and Jerk
5 Empty Bar Front Squats

Lift #1
1 Low Hang Clean (front of knees) @65-70%
EMOM x 8

Lift #2
1 High Hang Clean @65-70%
EMOM x 8

Lift #3
1 Bottoms Up Front Squat @Light to Moderate Load

1 Rep every 10 Seconds for 5 Sets
Rest 2 Mins
Repeat

Conditioning
8 Min AMRAP
10 GHD Sit Ups (S), 15 Ab Mat Sit Ups (F)(H)
5 Muscle Ups (S), 10 Pull Ups (F), 5 Pull Ups (H)
10 Alternating Double DB Walking Lunge Steps in place – 50/35 (S), 35/25 (F), 25/15 (H)

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