MON02APR2018

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WOD

Strength
Front Squat: 4 sets of 7, build each set

Conditioning
AMRAP in 20 minutes working 2 min on / 2 min off for 10 cycles:
21 Wallballs (20/14)
15 Power Cleans (115/75)
9 Burpees Over Bar

Extra

Strength
A) Muscle Snatch: 30-50/5*3 sets

B) Snatch from blocks above the knee – EMOM
40/3, 50/3, 60/3, 70/2, 75/2*4
**hold the bottom/catch of each snatch for 2 sec. before standing

Skill
6 sets not for time on bar:
5 sec. hollow hold + 5 sec. arch hold + 5 kips + 5 kipping pullups (no butterfly)
*focus only on positions and keeping them throughout kips

Midline – After Metcon
4 min. tabata – Arch (superman) holds
*scale by dropping chest and lifting legs only

ALLEN CORE FITNESS

WOD
Front squat 5 sets of 6 every two min building 

Arnold press 5 sets of 10 building 

5 sets 20 step ups 20 UB kb swings 2 min rest

 

 

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