FRI08JUN2018

WOD

Strength
5 sets
12 alt. seated DB press building
5 ring rows w/ 3 sec. pause with rings on chest
*Hold two DB and alternate presses

Conditioning
“Curtis P. Burpee”
7 Minute AMRAP of:
4 Curtis P (115/75)
4 Burpees Over-the-Bar
8 CP
8 Burpees OTB
12 CP
12 Burpees OTB
and so on until time expires.

Extra

OHS: Find 1 rm w/ 15 sec. hold in the bottom of squat

Power/ clapping kips – Accumulate 20 H/A kips where your hands come off the bar
*generate power by tightening connection NOT overextending

ALLEN CORE FITNESS TRAINING

Strength
5 sets building every 3 min:
10 push press
50 ft suitcase carry e/arm AHAP

WOD
3 rounds with 1 min rest:
100  single unders
30 UB Russian KB swings

Extra
3 sets with 2 min rest:
Max L hold, scale with max knees to chest hold.

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