WED25APR2018

WOD

Conditioning
4 Rounds for Time:
500M Row
20 Toes to Bar
400M Run
20 Goblet Squats (53/35)

EXTRA

Jerk from split: 30-40/4*4

Split jerk from rack/boxes *Hold last rep of each set in split for 5 sec. 40/2, 50/2, 60/2, 70/1, 75-88/1*4

BS: Every 2 min: 60/3, 70/3, 75/3, 80/3, 85/3, 90/2*4 sets

ALLEN CORE FITNESS TRAINING

  1. 5 sets 1 min on 1 min off bike holding predetermined RPM
  2. 3×20 deadlift building
  3. 3×20 curl to press
  4. 3×20 ball slams

 

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