FRI11MAY2018

WOD

Strength
5 Sets:
6 reps narrow grip bench building
10 bent rows

Conditioning
AMRAP in 14 minutes
21 HSPU
15 Deadlifts 205/135
9 Bar MU

Scaled:
21 DB Push Press
15 Deadlifts (<50%)
9 Max Height Pullups

Extra

12 min EMOM:
E-10 alt. seated single arm press
O-5 behind the neck pullups

OHS: Find 3RM with a 5 sec. pause in the bottom of the THIRD rep

5 min. clock – accumulate max time in HS hold on wall

20 shoulder taps facing wall

Midline-After:
3 rounds not for time
30 OHS hold (grip narrow as possible without overextending back)
25 hollow rocks

ALLEN CORE FITNESS TRAINING

20 min emom
1. 10 bench press
2. 15 kb deadlift
3. 100 foot farmers carry
4. 80 single unders

Core
Max plank rest 1:1 and repeat

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