MON23APR2018

WOD

Strength
Front Squat: Every 2 min: 60/3, 70/3, 80/3, 85/3, 90/2*2 sets

Conditioning
6 Rounds for Time (22 min cap):
200M Run
12 UB Wallballs (20/14)
30 UB DU
Rest 1 between rounds

Extra

Tall Snatch: 30-40/4*4sets

Snatch from blocks below the knee:
1 snatch pull to explode + 1 Snatch + 1 OHS =1
EMOM: 40/2, 50/2, 60/2, 70/1, 75-85/1*4

5 sets – 8 Hollow/arch kips only on bar

8 min. EMOM for quality
4 kipping pullups + 4 kipping CTB + 6 Butterfly pullups (scale to small circles)

Midline – After
4 min Tabata – hanging L-sit

ALLEN CORE FITNESS TRAINING

  1. 1000 meter row for time
  2. 2k bike for time
  3. 3×20 back squat building

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