WED02MAY2018

WOD

Strength
5 Sets:
50 ft. single arm farmers carry e/arm AHAP
5 Strict TTB

Conditioning
“Cindy Plus”
AMRAP in 20 minutes:
5 Strict Pullups
10 Pushups
15 Air Squat

*Rx Strict Pullups must start from a pause dead hang, feet off the floor, on each rep with no swinging or kipping (or movement of any kind) on pullups or scaled pullup. If you can reach the bar without jumping, you have to pick up the feet and hang before starting the pull. No knee contact on Rx pushups. Full range of motion on squats with good positions. The most simple movements should be performed with the most precision. Hold yourself to the highest of standards or no one else will. #holdthestandard

Extra

Jerk Dip + Split Jerk:
40/2, 50/2, 60/2, 70/1, 75/1, 80-90/1*4

BS: Every 2 min: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 85/3, 90/2, 95/1, 85/5

ALLEN CORE FITNESS TRAINING

5 super set:
12 bench
12 deadlift
2 min rest

5 super sets:
12 bent over row
12 diamond push ups
1 min rest

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