WED23JAN2019

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WOD

Strength
Deadlift: from 3″ deficit – 50/3, 60/3, 70/2, 75-80/1x6sets
*some may not be flexible enough to use deficit, adjust as needed and work with coaches to find best possible position.

Conditioning
AMRAP in 12 minutes, alternating station every minute:
Alt DB Snatch (50/35)
Box Jumps (24/20 step down)
Toes to Bar

Extra

Strength
FS: 50/8 60/8 70/6 75/6 80-85/6x2sets

Skill
EMOM x 10 min: 3-4 UB MU
*if you can’t make the 2-4 UB, scale reps as needed.
**for scaled progression, work on either seated hip extension MU, or jumping MU

Allen Core Fitness

Strength
Deadlift: 6 sets of 4 at 70%
*8 Ring Rows between each set

Conditioning
4 Rounds:
30 sec of Alt DB Snatch
30 sec rest
30 sec Box Jumps
30 sec rest
30 sec Abmat situps
30 sec rest

 

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