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WODs

Playground Gym – 09-30-19

By 09/29/2019 No Comments

Warm Up

Mobility

then

3 Rounds NFT

250 Meter Row

5 – Six Count Burpees

https://youtu.be/HkKOy56PkgY

Skill

None

Strength

DL – 5 x 5 E3M

Set #1 – 60%  Warm Up

Set #2 – 75%  Warm Up

Set #3 – 85%  Goal Weight

Set #4 – + 5 – 10lbs  Overreach 

Set #5 – + 5 – 10lbs  Overreach – if Set #4 was a fail do drop set – 75%

Conditioning

For time –   20 Min Cap!   

27-21-15-9

Calorie Row

Deadlift – 185/135 (S), 135/95 (F), 95/65 (H)

T2B – (S)(F), Knee Raise (H)

Accessory

Single Leg RDL – 3 x 10-12 Reps

Steven

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