FRI19OCT2018

0FF2F639-428D-49E8-89AA-E5E6BEBB4E86

WOD

Strength
5 Supersets:
5 Single arm DB Bench Press (5/arm)
6 Double KB swings (AHAP)

Conditioning
For Total Reps:
4 min AMRAP:
20 air squats
5 Abmat Sit-ups
4 min AMRAP:
15 Goblet squats (50/35)
5 V-Ups
4 min AMRAP:
10 Double DB Front Squats (50s/35s)
10 Toes to Bar
4 min AMRAP:
5 DB Single Arm OHS (50/35 alt. ea round)
35 Double Unders

Extra

Strength
5 sets of 5 DB seated strict press building to 5RM
*don’t let back overarch into inclined position

Skill
3 sets on bar
5 sec. arch hold + 5 sec. hollow hold + 10 hollow/arch kips

10 min. EMOM
E- 6 scapula pullups + 10 sec. hold at top on last rep
O- 4 Strict hollow pullup to butterfly pullthrough

Midline-After
30 jefferson curls with empty bar

Allen Core Fitness

Strength 

  1. 600 meter bear hug medball carry 
  2. Bench press 5×10 at 60% every two min 

Emom x 12

  1. 10-12 burpees 
  2. 12 seated dumbell press 
  3. 15 Russian kettle bell swings 

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