WED13JUN2018

WOD

Strength
Back Squat: Work up to 5RM

Conditioning
5 Rounds for Time:
12 Box Jump Overs (24/20)
14 Weighted Situps (53/35)
18 Kettlebell Swings (53/35)

*weighted situps, go down with KB on chest, reach KB Overhead at top.

Extra

Strict press: 4-5 sets of 6 at 80% of last week’s 5RM w/ paused lockout at top

Split Jerk from blocks: Work up to a smooth triple for the day (no press-outs and balanced feet)
-Then every 30 sec. x 15 reps perform 1 single at that weight

10 min. EMOM
E-2 rope climbs in as few pulls as possible
O-30 sec. OH hold w/ empty bar with back against a pole

ALLEN CORE FITNESS TRAINING

WOD
For Time:
2K Row

5 rounds For Time:
10 thrusters
10 ring rows
1 min wall sit

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