WODs

Playground Gym – 12/03/21

By 12/02/2021 No Comments

Warm Up
Mobility and Line Drills
then
3 Rounds NFT
200 Meter Run or 250 Meter Row
5 Hang Power Clean
5 Push Press
5 Split Jerk

Lift #1
Complex
Shoulder Press + Push Press + Push Jerk + Split Jerk
E90s x 8 Sets – build up to a Heavy 1 Rep Max

Lift #2
Squat Snatch
EMOM x 6 – 1 Rep @70-75%

Conditioning
For time
100 Meter Farmers Carry – 70/53(S), 53/35 (F), 35/26 (H)
21 Hang DB/KB Power Cleans – same
400 Meter Run or 500 Meter Row / Ski
100 Meter Farmers Carry – 70/53(S), 53/35 (F), 35/26 (H)
15 Hang DB/KB Power Cleans – same
400 Meter Run or 500 Meter Row / Ski
100 Meter Farmers Carry – 70/53(S), 53/35 (F), 35/26 (H)
9 Hang DB/KB Power Cleans – same
400 Meter Run or 500 Meter Row / Ski

Steven

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