THU24MAY2018

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WOD

Strength
3 Sets:
5 wide/5 regular/5 narrow bench press (pick weight you can do all consecutively)
10 standing lateral DB raise

Conditioning
For Time:
16-12-8
Strict Pullups
Thrusters (115/80)

Extra

12 min. EMOM:
E – Max HS hold on wall (try pulling one leg off the wall at a time)
O – 12 alt. single arm KB bent rows

FS: 60/2, 70/2, 75/2, 80/2, 85/2, 88/1, 93/1, 88/2, 90/1, 95/1, every 2 min

Accumulate 40 reps HSPU
*each HSPU has a 3 sec. lowering negative

Midline – After:
3 rounds not for time
15 Z-press + 10 sec. OH hold
12-inch worms

ALLEN CORE FITNESS TRAINING

Deadlift: 5×10 building to a 10 rep Max

Push press: 5×10 building to a 10 rep Max

Farmers carry: 5×100 ft 70 lb/hand 1 min rest

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