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WODs

Playground Gym – 09-09-19

By 09/08/2019 No Comments

Warm Up

Mobility and Agility Drills

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3 Rounds NFT

250 Meter Row

15 Jumping Air Squats

10 Push Ups

5 Pull Ups or Ring Rows

Skill

Tall Clean – 10 Mins practice – light to moderate weight

*start with the initial shrug of the shoulders then pull yourself under the bar catching in the receiving position or front squat.   Speed under the bar

https://youtu.be/YhGbp1wp8Ls

Strength

SDL – 5 x 3 E3M

Set #1 – 70%  Warm Up

Set #2 – 85%  Warm Up

Set #3 – 90%  Goal Weight

Set #4 – + 5 – 10lbs  Overreach 

Set #5 – + 5 – 10lbs  Overreach – if Set #4 was a fail do drop set – 85%

https://youtu.be/HBmLwb9IcaI

Conditioning

15 Min AMRAP

15 Vertical KB Swings – 70/53 (S), 53/35 (F), 35/26 (H)

12 SDL High Pulls – 95/65 (S), 75/55 (F), 65/45 (H)

9 Box Jumps (step down) – 30/24 (S), 24/20 (F), 20/16 (H)

Extra Credit 

GHD Back Extensions – 3 x 12-15 Reps *use weight if advanced 

Steven

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