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

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

Archives

January 2021
December 2020
November 2020
October 2020
September 2020
August 2020
July 2020
June 2020
May 2020
April 2020
March 2020
February 2020
January 2020
December 2019
November 2019
October 2019
September 2019
August 2019
July 2019
June 2019
May 2019
April 2019
March 2019
February 2019
January 2019
December 2018
November 2018
October 2018
September 2018
August 2018
July 2018
June 2018
May 2018
April 2018
March 2018
February 2018
January 2018
December 2017
November 2017
October 2017
September 2017
August 2017
July 2017
June 2017
May 2017