MON10DEC2018

2D1ABCAD-9A9A-4805-A5E5-8B0915521D48

WOD

AMRAP
0:00-5:00
2 Rounds:
20 Wallballs (20/14)
20 Pullups

5:00-10:00
2 Rounds:
20 Wallballs (20/14)
15 Toes to Bar

10:00-15:00
2 Rounds:
20 Wallballs (20/14)
7 C2B PU | R+ 7 Bar MU

15:00-18:00
Max 6″ Target Burpees

*Record total number of reps. Rest in any remaining time from each segment.

Extra

Strength
Snatch w/ 2 sec. pause below the knee: Every 90 sec for 10 sets starting with empty barbell
*build as able – no misses

BS: 10 min to find 2RM w/ 3 sec. pause in first rep
rest 2 min. THEN 5min EMOM at 85% of above with no pause

Skill
5 min. EMOM
4 defcit kipping HSPU
*scale w/ challenging but doable def. hspu

Midline – After
40 strict TTB

Allen Core Fitness

Warm up
5 sets:
*starting at a moderate pace and build in intensity
15/12 cal row
12 lunges building to jumping lunges
12 wall balls

Workout
12 min EMOM:
1.10 back squats
2.10 strict pull ups/ring rows
3.10 db strict press 

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