Alternative Athletics: 1 Rep Max

12/11/2017

Warm up:
2 Rounds
10 Goblet Squat
12 Band shoulder Press

Find your 1 Rep Max Thruster
at least 7 rounds must be over 90%

Post Max Conditioning WOD
3 Rounds
25 Air Squats
250m Row
25 Pushups
Rest 90sec

Recovery:
2 Rounds
400 Meter Row
10 Body Blasters

2 Comments

Hart

12/11/2017 05:28:20 pm

50,40,30,20,10
Lunge 45
40,30,30,10 burpee pull up
34:20m

Death by deadlift
10+7m 205

3 rounds
25 as
250 row
25 pu
25 su
9:32w
9:58w
12:26w
16:23w
12:16w knee
11:48w knee
13:00m no sit up
20:50m Kb swing 50, 95 pp
12:28w run

Newbie
3+21w rx

Dl off clock
20x135w
20x165

Alpine
Seated landline
Kb curl
245m 45,18

Sully
10m 85

20 min amrap
5 c &j
10 dips
20 su
3+15m 105

Comp condition
26:35w singles
29:04m rx
18:39m rx
19:12m rx
22:30w rx
22:59w rx

Hart

12/11/2017 05:47:23 pm

Scrapnel_warehouse
32:05m rx

145m 8:34
90w
12:15w 20# bench
16:08w knee, + 25 sit ups
280m Kevin T
16:15w knee, + 25 sit ups
195m 9:08m rx
135m 10:32m rx
85w 10 # pr
170m pr
145w 12:41 knee
115w 14:54 + 25 sit ups
116m pr
230m 9:44 25 # pr
185m 9:42
115w 16:20
85w 10:58 5 # pr
220m
100w 10:45 13#pr
105w 11:44pr
165m 10:48 rx
185m 12:33 pr
245m

schedule:

Monday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Tuesday -
Open Gym
5:30am-7:00pm
Barbell Club
6:00am-8:00am &
4:00pm-5:30pm

Wednesday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Thursday-
Open Gym
5:30am-7:00pm
Barbell Club
6:00am-8:00am &
4:00pm-5:50pm

Friday -
Open Gym
5:30am-7:00pm

Saturday -
Kettlebell Class
8am
Community Class
10am

Sunday-
Barbell Club
6am-10am
Open Gym
3pm-5pm

friday BBQ's