WED07FEB2018

IMG_8682

WOD

For Time w/ 16 min cap:
15 HSPU
15 Deadlifts
9 Hang Clean and Jerks
*Scale HSPU with DB push press (50/35)

Rd.1 – 95/55
Rd.2 – 115/75
Rd.3 – 135/85
Rd.4 – 155/95

Extra

7 min to establish max of 1 BN power jerk + 2 power jerk
*from rack
-THEN-
Test 2 Min
-THEN-
AMRAP in 4 Min:
1- OHS (95/135)
1- Strict HSPU
2- OHS
2- Strict HSPU
etc.

14 min. EMOM
E- 8 back rack stationary reverse lunge steps (4 e/leg)
-start medium and build as able
O- 2 TTB + 2 Bar MU + 2 Kip pullups + 4 Butterfly PU

Allen Core Fitness

Conditioning/Intervals
5 sets:
1 min mountain climbers
30 sec rest
1 min db push press
30 sec rest
1 min Russian twist
30 sec rest

Strength
5×10 weighted goodmorning
**keep weight light – build only if good form permits

 

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