MON04FEB2019

972C1E96-32C0-4A1C-AF8B-76783459A8D1.jpeg

WOD

Strength
High Hang Clean: 50/3, 60/2, 70/2, 80/2, 85/2, 90/2

Conditioning
AMRAP 4:
20 Wallballs (20/14)
then max reps of:
12 Deadlifts (135/95)
12 Lateral Barbell Burpees

Rest 2 Minutes

AMRAP 4:
30 Wallballs (20/14)
then max reps of:
9 Deadlifts (185/135)
9 Lateral Barbell Burpees

Rest 2 Minutes

AMRAP 4:
40 Wallballs (20/14)
then max reps of:
6 Deadlifts (225/155)
6 Lateral Barbell Burpees

*wallballs for each section are a buy-in

Extra

Strength
Back Squat: 60/5, 70/5, 80/5*3 sets

5 Sets:
5-8 Wide Grip Pullups
5-8 Ring Dips

Allen Core Fitness

Strength
Hang Clean: 10 minutes for technique work

Conditioning
AMRAP in 4 minutes:
15 Wallballs
10 Hang Power Cleans
5 Burpees over Bar

Rest 2 minutes

AMRAP in 4 minutes:
15 Wallballs
10 Deadlifts
5 Burpees over Bar

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