WOD
Conditioning
In Teams of 3, 5 Rounds for Total Reps:
1 min Max Cal Row
1 min Max Abmat Situps
1 min Rest
then, immediately after:
EMOMx10:
E: 5 Deadlift (50-60%)
O: 8 Open Standard HSPU
*Scale HSPU with Seated DB Press
EXTRA
After WOD
4 sets of 10 e/arm: single arm DB bench press *free arm has no weight in it
10 min. EMOM
E- 6 strict hollow chinups
O- 6 seated box jumps (30/24)
ALLEN CORE FITNESS TRAINING
Strength
Sumo Deadlift: 5×10 with 2 min rest after every set at 55-60%
Conditioning
4 sets:
20 Russian kb swings
1 min wall sit
20 push press
2 min rest
