FRI20APR2018

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GOOD LUCK TO OUR VERY OWN DEANNA WEST AS SHE TAKES ON THE 2018 AGE GROUP ONLINE QUALIFIER STARTING THIS FRIDAY!! HER WORKOUT SCHEDULE WILL BE SHARED WITH THE COMMUNITY SO EVERYONE CAN COME AND HELP CHEER HER ON!!

WOD

Strength
6 Sets:
8 Ring Pushups *at top of each, press through full scap extension
15 DB Lateral Raises *stay light and balanced

Conditioning
4 Rounds for Time (10 min cap):
12 Deadlifts
9 Hang Power Clean
6 Push Jerk

*Ascending weights each round
95/65
115/80
135/95
155/110

Extra

Find 1RM Pause FS w/ medium band tension
**all reps must have good form and core integrity

Accumulate 20 weighted hollow v-ups

Midline – After:
60 Hollow Rocks

ALLEN CORE FITNESS TRAINING

  1. Find 3RM thruster

  2. 5 sets:
    200 meter row
    10 burpee step ups
    20 air squats
    1 min rest between

  3. 3×20: hip extension

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