WED27JUN2018

WOD

Strength
Press: 5 sets of 5 @85% of best from last week, all w/ 2 sec pause at top

Conditioning
For Time (26 min cap):
200M Run
Rest 30 sec
200M Run
Rest 30 sec
200M Run
Rest 30 sec
200M Run
Rest 2 Min
400M Run
Rest 2 Min
400M Run
Rest 4 Min
800m Run
*Each run should be all-out effort
** 75 Situps “Buy Out” immediately after your last run

Extra

Power Jerks from rack/blocks: 11 min. to find 3rm
-rest 2 min. then complete 15 S2OH from ground w/65% of today’s 3rm

BS: Every 30 sec x 6 minutes: 1 pause squat at 80% of 3RM

12 min. EMOM
1 Pistol e/leg + 1 strict HSPU + 1 kipping HSPU

ALLEN CORE FITNESS TRAINING

Strength
Bench press: Find 7 rep max

Dumbbell press: 5×10

WOD
3 rounds:
400 meter row
25 unbroken Russian kb swings
100 single under
3 Min Rest 

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