FRI06APR2018

28827609_10160134285175273_2622325522558957738_o

WOD

Strength
5 Sets: 5 DB Bench press e/arm building w/o
5 Single arm DB row w/ pause at chest
10 Box/Bench Dips (weight in lap if able)

Conditioning

5 Rounds for Time (16 min cap):
9 Power Cleans (155/115)
6 Bar MU
10 Alt. Pistols
*Scale MU with C2B, scale pistols w/ 20 Goblet (53/35) narrow stance squats

EXTRA

OHS: 3-5 sets working up to 10RM *get 10 reps!

5 sets: 5 strict TTB + 5 Kipping TTB + 5 sec. L-sit hold + 5 v-ups on floor

ALLEN CORE FITNESS TRAINING

WOD
Run 4×400 with
1 min rest in between

5 sets:
20 wall balls + 20 bent over rows
1 min rest

5×75 calve raise
1 min rest

 

 

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