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WODs

Playground Gym – 09-12-19

By 09/11/2019 No Comments

Warm Up

Mobility and Agility Drills

then

3 Rounds @ slow pace

10 Goblet Squats w/ 2 second pause on bottom

10 Russian Swings

10 Kettlebell Good Mornings 

https://youtu.be/FiVuO6Y5UcU

Strength

RDL – 10 x 3 OTM @60-65% of your Deadlift – start at the top – set your back

https://youtu.be/ysMo_VFN-dY

https://youtu.be/8tTKm-3wX5s

Conditioning

E2Ms x 6 Sets w/ 2 Min Rest between each set

3 Bar Muscle Ups (S), 5 C2B Pull Ups (F), 10 Ring Rows (H)

6 Unbroken G2O – 155/105 (S), 135/95 (F), 95/65 (H)

Max Double Unders 

Extra Credit

Heavy Yoke Carry – 6 x 20 Yards – should be heavy but safe, rest as needed between efforts

Steven

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