FRI07SEP2018

WOD

Strength
Back Squat: 80/2*6 sets, EMOM

Conditioning
AMRAP in 14 Min:
50 Wallballs (20/14)
40 Deadlifts (155/105)
30 Burpees Box Jumps (24/20)

Extra

5 sets:
Bench Press: 3 reps at 88%
3 KB Windmills e/side

4 sets of 12 e/arm- standing single arm DB strict press

5 sets: 10 HSPU (open standard) + 5 HSPU from deficit
Rest 90 sec.
*if able, add to deficit each set

Allen Core Fitness

DB bench press:
5 sets of 10
15 reverse flys b/t sets 

25 min AMRAP:
20 wall balls
20 cal row
20 push ups
2 min rest 

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