WED24OCT2018

WOD

Strength
Back Squat: 5 sets of 5 working to heavy set of 5w/no belt
*Be slightly conservative, keep these reps smooth

Conditioning
Death by…
Start with 1 rep. Each minute add another rep until you cannot finish the reps within the minute
*Record number of minutes completed

Extra

Strength
12 min. EMOM:
1 Jerk w/ 3 sec. pause in dip and receiving position *no misses
Rest 2 min,
then at 80% of today’s max:
Perform 6 Jerks w/10 sec. hold in recieving position, AFAP

Skill
10 min EMOM:
2 complexes w/ towel b/n feet Hollow/Arch Kip + Kip w/ pull to rings + MU + Ring dip

Accumulate 20 Perfect L-sit pullups AFAP

Midline – After
1 max time elbow planks

Allen Core Fitness

Bench press: 7 rep max 

Dumbell press: 5×10 

WOD

3 rounds with 3 min rest
400 meter row
25 unbroken Russian kb swings
100 single unders 

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