WODs

Playground Gym – 09/22/21

By 09/21/2021 No Comments

Warm Up
Mobility and Line Drills
then
3 Rounds NFT
200 Meter Run or 250 Meter Row
8 Squat Clean and Jerk – light

Lift #1
Back Squats – E2Ms
3 Reps @ 80-90% x 3 sets
12 Reps @ Maximal Weight

Lift #2
Complex
Power Snatch + Hang Squat Snatch + OH Squat @ 65-75%
E2Ms x 5 Sets

Conditioning – Part A
4 Sets
2 Min AMRAP w/ 1 Min Rest – pick up where you left off
3-6-9-12-15-etc…
Thrusters – 95/65 (S), 75/55 (F), 65/45 (H)
HSPUs (S)(F), Push Ups (H)

Conditioning – Part B
3 Sets
2 Min AMRAP w/ 1 Min Rest
Bike / Row / Ski for Calories

Steven

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