REMINDER: SATURDAY MORNING WE WILL HAVE ONLY ONE CLASS AT 8AM.
WOD
NOTE: If you are competing in CF4CF, take Friday as an active recovery day. Do some mobility and practice some of the movements we are doing Saturday. Do not do the WOD.
Strength
10 min. EMOM:
E-16 Alt KB Z-Press (8 e/arm)
O- 5 Weighted Ring Rows As Able
Conditioning
AMRAP in 12 minutes:
12 DB Hang Clean and Jerk (50/35)
10 Box Jumps (24/20)
10 Double KB Russian Swings (54s/35s)
Rest 1 minute
Midline – After
4 min alt tabata:
Hollow hold
Arch hold
Extra
OHS – 10 min. EMOM:
1 OHS from pins at 85% of last weeks 2rm
6 sets:
8 small circles + 4 butterfly pullups + 2 C2B
*focus on kip consistency
ALLEN CORE FITNESS TRAINING
5 sets:
20 banded face pulls
30 sec goblet wall sit 35 lb
30 sec rest
5 sets:
15 push press
50 foot monster walk
15 Russian kb swings
