Alternative Athletics: 4 Rounds

7/14/2017

Warm up
4 Rounds
6 Knee to Elbow
10 Lateral Wall Ball Toss

4 Rounds
12 KB Wood Chopper @ 25% Barbell Snatch
12 Russian Twist (Same KB)
20 Bounding Steps

Recovery
5 Rounds
10 Air Squats
10 Push Ups
10 Back Extensions
10 GHD Sit Ups

1 Comment

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7/14/2017 04:58:19 pm

8:30w - 25
9:40w - 25
12:49w - 30
7:51w - 25
9:10w - 25
11:35w - 25
8:51m - 35, 2x wood chopper
10:14m - 45
6:25m - 35
8:09w - 18
9:03m - 45
7:20w - 18
8:09m - 45
6:53w - 20

recovery
KH
AB

Recovery Janel & Henry Style
28:43w - Rx
30:32m - Rx

Creeper Ladder
1-10 Clean
200m run each round
19:46m - 135
19:58m - 135

Adam's OFP
20:40

Michael
30:45

Nicole
43w - Rx

Newbie Shuffle
6m - Rx
4+2w - 16", 10# 9'

Reshuffle
5m - Rx

WZA Online Challenge
6 reps of Bear Complex without pauses at DL and PC
Clint - 110
Nate K - 135
Ryan F - 155
Sami S - 85
Noah - 95
Ryan R - 167
Kelia H - 100
Larry W - 125
Brandon H - 175
Kevin K - 155
Janel W - 130
Kevin T - 187
Steve B - 190

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
Yoga
7:30 pm

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
7am-9am &
11am-12:30pm
Open Gym
3pm-5pm

Alternative Athletics: 4 Rounds

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