THU18APR2019

WOD

Mobility
2 min wall calf stretch (1 min knee straight, 1 min knee bent) http://bit.ly/2KNsjST
2 min seated straddle stretch http://bit.ly/2DkEH6P
2 min down dog stretch

Primer
3 rounds:
8 Prone Shoulder External Rotation Lift Offs http://bit.ly/2ZiFhvf
8 Prone Shoulder Internal Rotation Lift Offs http://bit.ly/2VXESfP
8 Donkey Kicks http://bit.ly/2IsRb0r

Conditioning
Teams of 2, one partner working at a time, 6 Rounds for time (24 min cap):
400 Meter Row
200M Double Medball Carry (20/14)

*carry one medball on each shoulder, one partner carries both, trade off as needed.

MON15APR2019

WOD

Primer
2 Sets:
10 Slow Pass Throughs w/ Band
3 Wall Walks w/ 5 sec hold at top
10 e/leg Fire hydrant https://youtu.be/WOxnzFzDj34

Strength
5 Sets:
6 Shoulder Press (building, no misses)
6-10 Strict T2B
6 e/leg Weighted DB Stepups (20*)

Conditioning
AMRAP in 12 min:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (53/35)

Extra

Snatch Balance: 50/3, 60/3, 70/3, 75/3, 80/3, 85/2, 90/2

Snatch: every 90 sec, building to heavy set of 3 T&G

WED20MAR2019

AA0A5033-7E80-444A-ABEE-81B1DECE352D

WOD

Strength
Power Clean: 60/3 70/3 80/2 85/2×2 sets
*% based on 1RM Power Clean

Conditioning
AMRAP in 12 minutes:
30 Double Unders
20/16 Cal Row
10 Toes to Bar

Allen Core Fitness

Strength
Power Clean: 6 sets of 3 building

Conditioning
12 min AMRAP
75 Single Unders
12/10 Cal Bike
10 V-ups

TUE19MAR2019

WOD

Strength
4 Sets:
10 Bench Press, building
10 Ring Rows

Conditioning
Teams of 2, alternate complete rounds:
12 Box Jumps (24/20)
21 Dumbbell Front Squats (35’s/25’s)
500 Meter Run

Extra

Skill/Conditioning
6 Rounds for Times:
5 Sandbag Cleans (scale with heavy power clean)
6-5-4-3-2-1 Ring MU
*Scale MU as needed

MON18MAR2019

79080DAB-7138-429E-B5DA-C3956310F5F4

WOD

Strength
Push Press: 60/4, 70/3, 80/3, 85/3x2sets

Conditioning
19.4

-or-

AMRAP in 5 Minutes:
3-6-9-etc
Deadlift (60%)
Chest to Bar Pullups

Extra

Strength
Front Squat: 3 sets of 10 @ 50%

Allen Core Fitness

Strength
Push Press: 5 sets of 3 building in weigt

Conditioning
4 Rounds for Time:
200m Run
15 Abmat Sit-ups
10 Deadlifts