WOD
Conditioning
“15.4”
8 Minute AMRAP of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up
each round, and 3 reps to the clean every 3
rounds.
Men clean 185 lb.
Women clean 125 lb.
Midline/Core
2 min. Tabata – hollow hold
2 min. Tabata – hollow scissor kicks
2 min. Tabata – arch holds
ALLEN CORE FITNESS TRAINING
Strength
5 Super Sets:
15 Close grip bench press
Single arm KB row
Conditioning
5 sets:
15 DB floor press
15 supine grip bent over rows
100 ft farmers walk
1 Min Rest
