WODs

Playground Gym – 11/29/21

By 11/28/2021 No Comments

Warm Up
Mobility and Line Drills
then
3 Rounds
200 Meter Run or 250 Meter Row
8 Hang Power Snatch
8 Overhead Squats

Lift
Complex
1 – 2 sec pause at Knee Squat Snatch + 2 – High Hang Squat Snatch
12 Mins to build up to a Heavy Single

Lift
Back Squat – E2Ms
6/75%, 4/85%, 2/90%, 15/60% x 2 Sets

Conditioning
E2Ms x 8
3 Hand Stand Push Ups or 9 S2O – 95/65 (F), 65/45 (H)
9 Wall Balls – 20/14 (S)(F), 14/10 (H)
6 Cal Bike/Row
No Rest Between Sets
Skip a Round if/when necessary

Steven

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