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WODs

Playground Gym – 12-02-19

By 12/01/2019 No Comments

Warm Up

Mobility and Line Drills

then

3 Rounds NFT

250 Meter Row

10 Push Ups

10 Air Squats

Skill

None

Lift 

DL – 5 x 3 E3M

Set #1 – 70%  Warm Up

Set #2 – 85%  Warm Up

Set #3 – 90%  Goal Weight

Set #4 – + 5 – 10lbs  Overreach 

Set #5 – + 5 – 10lbs  Overreach – if Set #4 was a fail do drop set – 85%

Accessory

None 

Conditioning

“Dead Mans Row”

In 12 Mins

Row 1200 Meters

Max Deadlifts –  315/225 (S), 225/155 (F), 155/95 (H)

** cap Row at around 10 mins to give time on the bar

Extra Credit 

3 Rounds

100 Single Unders

50 Double Unders

25 Triple Unders (S) Only! 

Steven

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