TUE10APR2018

WOD

Conditioning
AMRAP in 24 minutes:
Alternating 40/30 cal Row, 400m Run, 80 Double Unders, after each one stop and perform:
5 Strict Pullups
9 Toes to Bar
*Alternate row, run, and DUs in any order

Midline
Accumulate 50 Arch Rocks

Extra

A) Press from Split: 20-30/4*4

B) 1 BTN Pause Jerk + 1 Pause Jerk
(complete pause in dip, then jump / catch)
40/2, 50/2, 60/2, 70/1, 75-85/1*4

C) BS: Every 2 min: 60/3, 70/3, 75/3, 80/3, 85/3*4 sets

ALLEN CORE FITNESS

WOD

WARM UP – 400 meter run

4 sets:
12 cal row
6 burpees
12 heavy weighted step ups
12 bench press 60 %

After
Plank 30 sec on / 30 sec off x5