Warmup
20 Kettlebell Swing 250m Row 20 Kettlebell Swing 7 Rounds 200 ft Waiter Walks 200ft Farmer Walks (choose weights according to your ability) Recovery 2 Rounds 20 Box Steps 20 Kettle Bell Swings 20 Wallballs 20 Burpees
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Warmup
2 Rounds 10 Toy Soldier 15 Band Face Pulls We are going to be passing the hat: This workout is a charity WOD for "Andrew Pearson" VFW Post 117 there is no required donation amount, but if you want to play, you have to pay. "Fight Gone Bad!" Three rounds of: Wall Balls, 20 pound ball, 10 ft target (Reps) Sumo Deadlift High Pull, 75 pounds (Reps) Box Jumps, 20" box (Reps) Push Press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point Recovery 2 Rounds 30 Air Squats 20 Push Ups 10 Deadlift Warmup
4 Rounds 8 Box Steps 6 Pushups Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine. "Roney" Four rounds for time of: Run 200 meters 135 pound Thruster, 11 reps Run 200 meters 135 pound Push Press, 11 reps Run 200 meters 135 pound Bench Press, 11 reps Recovery Run 800 Meters 3x 1:00 Plank Hold Run 800 Meters 9/10
"Roney" Four rounds for time of: Run 200 meters 135 pound Thruster, 11 reps Run 200 meters 135 pound Push Press, 11 reps Run 200 meters 135 pound Bench Press, 11 reps 9/11 "Fight Gone Bad!" - Charity WOD Three rounds of: 1 min max Wall-ball, 20 pound ball, 10 ft target (Reps) 1 min max Sumo deadlift high-pull, 75 pounds (Reps) 1 min max Box Jump, 20" box (Reps) 1 min max Push-press, 75 pounds (Reps) 1 min max Row (Calories) 9/12 7 Rounds 200 ft Waiter Walks 200ft Farmer Walks 9/13 Olive 10 - 1 Strict Pullup 1 - 10 Shoulder Press 95# / 65# 9/14 20 Minute AMRAP 20 Hammerswing 10 Horizontal Kettlebell Swing @ 25% Snatch 20 Hollow Rock 9/15 "Manion" Seven rounds for time of: Run 400 meters 135 pound Back Squat, 29 reps 9/16 5 Rounds 3 Ladder Icky Shuffle (forward and backward) 200 ft Broad Jumps Warmup3 Rounds
8 Pullups 12 Bird Dogs 3 Rounds 400M Plate Run 45# / 35# 3 Rope Climb 10 Atlas Stone Clean Recovery 400 Meter Run 50 Air Squats 50 Push Ups 25 Pull Ups 50 Sit Ups Get Killer Workouts With This Plant Oil! Hey Everyone,
Just a quick reminder that Monday, Sept 11th is a "Fight Gone Bad" We will be doing this as a charity WOD for VFW Post 117 "Andrew Pearson". There is no minimum buy in, but you have to drop something in the hat to play. -C- Warmup2 Rounds
0.5mile Assault Bike 20 Band Scapular Retractions Cecilia Do 1 Burpees on the first minute 2 burpees on the second minute Continue increasing by one burpee every minute until you cannot get the given reps done in the given minute Recovery 3 Rounds 400 Meter Run 15 Kettle Bell Snatch (Right arm) 15 Kettle Bell Snatch (Left arm) Warmup25 Air Squats
200m Run 25 Air Squats 21 - 15 - 9 Goblet Squat @ 25% Back Squat Row 1000M each round Recovery 40-30-20-10 Box Steps GHD Sit Ups Improve Your Wrist Mobility Mark your calendars, Only 86 Days until Annie's Christmas Party. This year it is a "Not Just the Ladies" party. See everyone there on December 1st.
Warmup20-15-10
Band Adducted External Rotation Good Mornings 10 Min AMRAP 4 Split Jerk @ 75% max 12 GHD Raise Recovery 21-15-9 Med Ball Squat Clean Med Ball Sit ups |
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Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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