FRI12OCT2018

6E16F7C9-32CB-49ED-B9D9-99D461A7D554

WOD

Strength
4-5 Sets:
6-10 Ring Rows with pause at top
10 narrow grip bench press (hands just inside clean grip, don’t overstress elbows)

Conditioning
Rx
For Time:
4 Rounds of:
15 Deadlifts (185/125)
20 HR Pushups*
*Rx stay hollow no worming or touching knees

R+
“Diane”
21-15-9 for time:
Deadlifts (225/155)
HSPU

Extra

Strength
Snatch grip Push Press + 1 OHS: 5+1,4+1,3+1,3+1,3+1,3+1 to 3+1rm for the day
*try and beat last week

BS: warmup then – in 10 min. find max 2 rep BS w/ 1st rep held for 5 sec.

Skill
15 candle stick rolls to feet together squat

2 sets: 15 alt. pistols + 10 wallballs + 15 alt. pistols
*feel the burn, rest 2 min. between sets

Midline – After
80 hollow rocks AFAP

Allen Core Fitness

20 min emom 

  1. 10 bench press 
  2. 15 kb deadlift 
  3. 100 foot farmers carry 
  4. 80 single unders 

Core

Max plank rest 1:1 and repeat 

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