WOD
Strength
4 Supersets:
10 DB Bench Press
10 Barbell Bent Rows
Conditioning
For total reps
AMRAP 3:
50 Double Unders
10 Deadlifts (135/95 | R+185/125)
Rest 3 min
AMRAP 3:
60 Double Unders
8 Deadlifts (185/125 | R+225/155)
Rest 3 min
AMRAP 3:
70 Double Unders
6 Deadlifts (225/155 | R+275/185)
Rest 3 min
AMRAP 3:
80 Double Unders
4 Deadlifts (275/185 | R+ 315/205)
*Scale DL weight so escalating weights are doable. Final weight should not be over 75%
Extra
Strength
5 supersets
5 Rope pullups + 5 toes to rope (switch top hand each set)
10 diamond pushups (hands make diamond shape on ground)
20 emtpy bar Z-Press
Snatch Push Press + OHS: 5 sets of 3+1 working to best set
Skill
4 sets – 50 ft. HS walk
*every 10 ft. Stop for 2 sec count and continue
Midline – After
4 min. tabata — Hollow rocks
Allen Core Fitness
Strength
5×10 dumbbell bench superset with dumbbell bent over row.
WOD
5 sets with 2 min rest between
10 pull ups
20 push ups
200 meter sprint
