WODs

Playground Gym – 09/20/21

By 09/19/2021 No Comments

Warm Up
Mobility and Line Drills
then
3 Rounds
200 Meter Run or 250 Meter Row
5 Pull Ups
5 Deadlifts
5 Hang Power Snatch

Lift #1
1 Squat Clean and Jerk @ 75%
E30s x 12 Sets

Lift #2
Pause Front Squats
5 Reps, 4 Reps, 3 Reps
*2 second pause on bottom of each Rep
*Loading based on feel

Conditioning – Part A
For time:
5 Rounds
Run 200 Meters
20 T2B (S), 10 T2B (F), 20 Knee Raise (H)

Conditioning – Part B
For time:
9-6-3
Squat Snatch -135/95 (S), 95/65 (F), 65/45 (H)
Muscle Ups (S), C2B Pull Ups (F), Pull Ups (H)

Steven

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