WODs

Playground Gym – 10/07/21

By 10/06/2021 No Comments

Warm Up
Mobility and Line Drills
then
3 Rounds NFT
10 Calorie Bike / Row
10 Empty Bar Power Snatch
10 Light Deadlifts
5 Box Jumps

Lift
Shoulder Press @ 80-95% – E2Ms
Set 1 – 5 Reps
Set 2 – 3 Reps
Set 3 – 2 Reps
Set 4 – 1 Rep
Set 5 – 1 Rep

Conditioning
3 Min Max Reps w/ 1 Min Rest x 5 Sets
8 Deadlifts – 155/105 (S), 95/65 (F), 65/45 (H)
6 Burpee Box Jump Overs – 24/20 (S), 20/16 (F), 16/10 (H)

Extra Credit / Optional
For time
3 Rounds
20 GHD Sit Ups or Ab Mat Sit Ups
30 Double Unders

Steven

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