WED04APR2018

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WOD

Strength
Push Press: 10 minutes to Build to Heavy Triple T&G

Conditioning
AMRAP in 25 minutes:
300M Run
100ft walking lunges
50ft Burpee broad jumps
50ft HS walk (scale w/ 5 wall walks)

Immediately into…
50 weighted situps AFAP

Extra

Strength
A) Jerk balance: 30-40/5*3 sets

B) 2 Jerk Dips + 1 Jerk w/ 3 sec. hold in catch
40/2, 50/2, 60/2, 70/1, 75-85/1*4

C) BS: 6 sets of 3 BS at 50% bar weight + light band on each side
THEN – one attempt at 5RM BS

ALLEN CORE FITNESS TRAINING

WOD
Row 4×400 with 1 min rest between

5 sets: 20 kb deadlift + 100 ft farmers carry
1 min rest

10 min EMOM
Odd- 20 jump squats
Even- 20 push ups

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