Alternative Athletics: 1 Rep Max

11/13/2017

Warm Up:
3 Rounds
12 Band Y Pull
20 Toy Soldier

Max Shoulder Press
then
2 min GHD Hamstring Curl

Post Max Conditioning WOD
2 Rounds
3 min Clock
500m Row
max Reps HSPU
2min Rest

Recovery:
5 Rounds
10 Air Squats
10 Pushups
10 Back Extensions
10 GHD Situps

1 Comment

11/13/2017 05:49:38 pm

245m-pr
75w
155m/64
110m-5#pr/63
110m-5#pr/64situp
95w
275m-back sqt /78 3rnd DU
95w
170bench
105m
135m
100w- thruster/34ham/261 3rnd singles
175m
75w/45ham/147 singles
160m/40ham/27 24"hspu
75w/48ham/33 22"hspu
55w/62ham/49 sit ups
125m/50ham
130m/50ham/35
65w/31ham/33sitips
65w/29ham/14situps 5#pr
90w/116situps
150m5#pr/26ham/23 toes 2bar
125m/recovery wod

Cade
28:38-sam p-record
21:26w-(trainer)
25:02m-rx (levi)
42:40m-dad

Nate/peyton
29:02m-rx

Max 3 min prowler
705m-75ft.DNF

Row 5k
21:41m

AR
PD

Max effort row 15 min
2430m
2426m

Sheila
20 min AMRAP
3+510w

Nate linchpin
40:24w-strict pu

Steve&Brandon
25:10m-rx
25:40m-rx

20 min amrap
11m-95,225,185

Max thrusters
95w

Newbie
3+23m-rx
Reshuffle
6+7m-rx

Nasty girls
10:05w-grn,75
18:46m-rx
23:16w-red,65
24:35w-red,85dl,85

Franish
8:18w-25

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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