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WODs

Playground Gym – 11-25-19

By 11/24/2019 No Comments

Warm Up

3 Rounds NFT

250 Meter Row

10 Hip Circle Side Shuttle Left

10 Hip Circle Side Shuttle Right

10 Hip Circle Squats

Skill

Hang Single DB Full Snatch – 5 Mins Practice 

Lift

OHS – 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%

Accessory

None

Conditioning

E4Ms x 4

3 Snatch Grip Deadlifts – 95/65 (S), 65/45 (F), 45/35 (H)

3 Hang Power Snatch

3 Hang Full Snatch

3 Overhead Squats

60 Double Unders (S), 30 Double Unders (F), 10 Double Unders (H)

Extra Credit 

20 Meter High Bar Prowler Push + 20 Meter Backwards Prowler Pull x 8 Sets  – E2Ms

Steven

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