Alternative Athletics: 1 Rep Max

12/27/2017

Warm Up:
3 Rounds
15 Band Face Pulls
15 Pushups

Max Bench Press
@ least 7 reps over 90%
Compare to 6/14/17

then 2 minutes max GHD Hip Extension

Post Max Conditioning WOD
3 Rounds
12 Burpees
21/15 Cal Assault Bike
50 Double Unders
Rest 1 minute

Recovery:
21-15-9
Wall Balls
Wall Ball Sit Ups

1 Comment

12/27/2017 05:14:36 pm

195m
365m
90w/62hamcurls/ 23:10 boxstep
75w/50/26:40 box step
92w pr/ 16:24 rx
112w pr/71
32w pr
13:52w-rx
157m/54/22:28 single
130w/63-12:30w-singles
102w pr
14:42m/rx
345m
175w-dl
165m/16-pr/63
205m-1/pr/14:20 singles

McGhee
20+7m-rx
19+19w-rx
20+4m-rx
18+5w-115,knee

Recovery
Mw-70pp,10swb

Max c&j
95w
55w
71w
85w

Max clean
100w
55w
71w

Max jerk
100w
65w

Conditioning wod
14:42w-singles

Reshuffle
5+26m-rx

5 rounds
17:51w-140

Newbie
2+11m-18 step 16
2+10w-18 step 10
3+20m-16 step 14
3+8w-10#, 9

schedule:

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

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

Wednesday-
Open Gym
5:30am-7:00pm
Barbell Club
4:30pm-6:00pm
Kettlebell Class
6pm

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

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

Saturday -
Kettlebell Class
8am
Community Class
10am

Sunday-
Barbell Club
8:30am-10:00am
Open Gym
3pm-5pm

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