MON11MAR2019

2ccbac6b-7659-4d8a-a3a8-2bd2312a05f4.jpeg

WOD

Strength
Snatch: Build to 90% for 2 singles, then 3 sets of 3 T&G @ 65-70%

Conditioning
“19.3”

-or-

For Time:
AMRAP in 12 minutes:
5-10-15-20-etc Burpees Over DB
10 DB Clean & Jerk (50/35)
15 Single DB Goblet Squat (50/35)

Extra

Strength
Front Squat: 4-4-2-2-1-1, Build to Heavy but Perfect Single, no misses

Skill
Strict Pull-ups:
2-4-6-8-etc. until failure w/, 20 sec rest between sets
*rest 90 sec then go back down the ladder

Allen Core Fitness

Strength
Snatch: 6 sets of 2 building

Conditioning
10 Minute AMRAP:
12 Cal Bike
10 Jumping Pullups
3 Snatch

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