MON13AUG2018

WOD

Strength
Front Squat: Find 1RM
3/60, 2/70, 1/80, 1/85, 1/90, 1/95, 1/100+

Conditioning
4 Rounds for Time:
21 Deadlifts (95/65 | R+ 155/105)
15 Toes to Bar
9 Overhead Squat (95/65 | R+ 155/105)
Rest 1 minute

Extra

Before
Snatch from the Blocks 2″ off floor: (Snatch pull+Snatch=1) 50/3, 60/2, 70/2, 75/2, 80/2, 82/2, 85/1, 88/1*2 sets

5 min. EMOM – 20 Handstand shoulder taps facing wall

3 sets – Max HS hold in 4×6′ box

3 sets – Wall walk up + Max distance HS walk off wall

Midline – After
4 sets
15 hip extensions
30 sec. GHD situp hold at parallel

Allen Core Fitness Training

Warm up
5 sets starting at a moderate pace and build in intensity:
15/12 cal row
12 lunges building to jumping lunges
12 wall balls

Conditioning
12 min emom:
1. 10 back squats
2. 10 strict pull ups/ring rows
3. 10 db strict press

 

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