WODs

Playground Gym – 10/06/21

By 10/05/2021 No Comments

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

Lift #1
2 Hang Squat Snatch
8 Min – EMOM – build up

Lift #2
Back Squats
2 Sets @ 85% for Max Reps

Conditioning
For time
2 Rounds
11 OH Squats – 95/65 (S), 75/55 (F) 65/45 (H)
10 Strict HSPUs (S), 10 Kip HSPUs (F), 10 Push Ups (H)
..into..
30/25 Cal Row / Ski
..into..
2 Rounds
11 Front Squats – 95/65 (S), 75/55 (F) 65/45 (H)
8 Bar Facing Burpees
..into..
30/25 Cal Row / Ski
..into..
2 Rounds
11 Back Squats – 95/65 (S), 75/55 (F) 65/45 (H)
6 Burpee Box Jump Overs – 24/20. (S), 20/16 (F), 16/10 (H)

Steven

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