MON15OCT2018

22583A74-D751-404B-BCA6-D9022B9F1108

WOD

Strength
Front Squat: Build to a heavy set of three
*no belt, deep breath in and brace core for every rep

Conditioning
A)For Time:
20 Wallballs (20/14)
20 Weighted abmat situps (35/26)
16 Wallballs
16 sit-ups
12/12 8/8 4/4
*weighted sit-ups w/ KB chest to OH when sit up

B)After 2 minutes rest, Max set UB Wallballs

Extra

Strength
Muscle Snatch + OHS: 3 sets of 3+3 building as warmup

Snatch w/ 3 sec pause 1″ off ground: Every 90 sec – 50/2, 60/2, 70/2, 75/1, 80/1, 83-90/1*4 *focusing on breaking ground w/ leg drive, not low back

Skill
EMOM for 12 min:
1) 2 kipping Pullups + 2 TTB + 2 Bar MU
2) 4 candlestick roll ups + 6 alt. pistols

Midline 4 min. Tabata – Hollow rockstar

Allen Core Fitness

Strength 

Back squat 5×10 at 60% every 2 min 

Emom x 16

  1. 20 jump squats 
  2. 50 calve raises 
  3. 20 jumping lunges 
  4. 50 single unders 

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