FRI27APR2018

WOD

Conditioning
Record number of reps in each AMRAP:

5 min AMRAP
10 Push Press (95/65)
10 Front Squats (95/65)
Rest 1 min.

5 min AMRAP
10 Hang Power Snatch (95/65)
10 OHS (95/65)
Rest 1 min.

5 min. AMRAP
10 Burpees Over Bar
10 Front Rack Lunges (95/65)

Midline – After:
Accumulate 60 Straight Leg raises
* Holding a PVC Pipe in the Hollow Position, toes to pipe

Extra

10 min. EMOM
E-8 e/arm kneeling DB press
O-5-8 strict Chinups

12 min. alt EMOM
E- 2 Bench press w/ pause on chest – building
O- 15 banded tricep extensions

4 sets:
2 Strict TTB + 2 H/A kips + 2 Kipping TTB
*keep gave on horizon entire time

4 sets:
3 UB T2B + 1 Bar MU
*focus on consistent kip in all

ALLEN CORE FITNESS TRAINING

  1. Row 1 min on 1 min off holding cal per hour
  2. 3×20 front squat building
  3. 3×20 bench press building
  4. 3×20 lawn mower row e/arm

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s