FRI27JUL2018

WOD

Strength
Bench Press: 4 sets of 5 at 70%
*30 sec. HS hold on wall immediately after each set

Conditioning
3 Rounds for Total Reps, working 4 min on/2 min off:
20 Alt. DB Snatch (50/35)
20 Pushups | R+ Ring Dips
15 Deadlifts (185/125 | 225/155)
15 Pullups
*start w/ DB snatch each round

Extra

5 sets of 6 e/arm DB OHS w/ pause at bottom of each
*scale as needed

FS: 60/2, 70/2, 80/2, 85/2, 88/2*4 sets, rest 90 sec

3 attempts: max tripod pos. freestanding hold

5 sets: 4 kipping hspu + 2 strict HSPU + 4 kipping hspu

Allen Core Fitness Training

Warm up
3 rounds
100 meter jog
10 medball squats
10 sec hand stand hold (scale with inverted hold off high box)
10 banded pull apart with a 1 second hold each rep

WOD
5 rounds
20 push ups
1000 meter bike
10 hang db power cleans  

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