WED11JUL2018

WOD

Strength A
3 sets 100ft. double bottoms up KB walk, start light and only go up if you can stay perfect

Strength B
Push Jerk: 60/6, 70/5, 80/4, 85/3*5-every 90 sec

Conditioning
AMRAP in 5 minutes:
1 **Strict Pullup
3 Abmat Situps
2 Strict Pullups
6 Abmat Situps
3 Strict Pullups
9 Abmat Situps
…and so on.
**Scale Strict Pull ups with Banded Pull ups – Keep it as Strict as Possible as Long as Possible
Rest 3 Minutes
-Then-
AMRAP in 5 Minutes
3 Pullups**
3 Pushups
6 Pullups
6 Pushups
9 Pullups
9 Pushups
12 Pullups
12 Pushups
…and so on
** Pullups can be Butterfly, Kipping, or Scaled with Jumping Pullups

Extra

BS: Work up to 93% of 1RM and every 60 sec complete 1 rep until failure or 10 sets

3 min. banded ankle distraction e/ leg
-then
12 min. EMOM
E-8 alt. pistols w/ no shoes on
O-4 single arm ring rows/ e/arm

Midline-After:
Accumulate 4 min. in Hanging L-sit

ALLEN CORE FITNESS TRAINING

Push press: 5 sets of 10 with a 5 sec hold at the end of the last rep.

WOD
4 sets:
20 UB KB swings heavier than normal
20 Cal Row
Rest 3 min

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