WODs

Playground Gym – 11/09/21

By 11/08/2021 No Comments

Warm Up
Mobility and Line Drills
then
3 Rounds NFT
200 Meter Run or 250 Meter Row
5 Pull Ups
10 Push Ups
15 Push Press w/ empty bar

Skill
Weight Strict Pull Ups
8 Mins to find a 1 Rep Max Load

Lift
Push Jerk
3 Attempts to find a Heavy 10 Rep Max

Conditioning
Rotating EMOM x 3 Rounds (18 Mins)
Min #1 – 6-12 C2B Pull Ups or Pull Ups
Min #2 – 1-3 Rope Climbs or /Seated Rope Pulls
Min #3 – 6-12 T2B or Hanging Knee Raise
Min #4 – 1-6 Muscle Ups or Ring / Bar Row
Min #5 – 1 Min Max Effort Row / Ski / Bike
Min #6 – Rest

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