FRI02FEB2018

WOD

Strength
5 sets:
3 pause bench press on chest building
5 chinups + 10 sec. hold w/ chin over bar

Conditioning
AMRAP in 14 minutes of:
200M Run
45 Deadlifts (185/135)
200M Run
45 Wallballs (20/14)
200M Run
45 DB Push Press (50/35)

R+
20 Cal Row
45 Deadlifts (225/155)
20 Cal Row
45 Wallballs (20/14)
20 Cal Row
45 HSPU (open std., draw lines on board)

Extra

Before
4 sets for efficenecy:
5 sec HS hold + 5 sec HS hold in bottom + 5 kipping hspu

After/Midline
5 sets of 5 – Weighted ring dips

Accumulate 3 min. in glute bridge hold bridge w/ feet on 45s

Allen Core Fitness Training

Warm-Up
4 Sets at a Steady Pace:
Every 3 min increasing in weight and intensity each set
15 floor press
15 dumbbell dead lifts
5 burpee pull up / jumping pull up

Conditioning/Intervals
3 sets:
10 kb curl to press e/ arm
Side plank 30 sec e/ side
10 diamond push ups
1 Min Rest 

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