FRI30MAR2018

29512561_10215347368657656_6627924373147507294_n

WOD

“DT”
5 Rounds for Time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
*weight should be such that you could perform a full round unbroken if you tried to.

Extra

Bench Press: 5 sets of 5
*hold the top/lockout of each rep for 3 sec.

5 sets
E- 8 single arm DB bench press e/arm
O- 8 bent rows e/arm

OHS: Find 3RM
*with 5 sec. the descent on each rep

4 Sets:
100M Farmers Carry
10 Inch Worms.. never let butt sag
*never let quads touch the ground

ALLEN CORE FITNESS TRAINING

WOD

Front squat 5 min EMOM 10 reps

Bench press 5 sets of 6 every two min at 70-75 %

4 sets of 15 e/arm renegade rows, rest as needed 

50 wall balls for time

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s