Alternative Athletics: 3 Rounds

10/6/2017

Warm Up:
2 Rounds40Double Unders
30s Plank

3 Rounds
50 Hammer Swings
30 Hollow Rock
10 Agility Ladder Snake hop lateral

Recovery
2 Rounds
30 Air Squats
20 Push Ups
10 Deadlifts

1 Comment

-C- link

10/6/2017 06:34:51 pm

14:09w - 16#
15:43w - 16#, GHD
22:30w - 16#
13:09m - 28#
18:20w - 10#
20:00w - 10#
17:22w - 10#
31:50m - 16#
27:51w - ??
12:02m - 16#
12:44w - 25x push ups
17:12m - 16#
15:30m - 16#
13:06m - 16#
15:08w - 10#
20:43w - 10#
20:43w - 10#
19:37m - 16#

The creeper
32:28m - 135

Helton
DNF - w - 1 and + run: ankel roll
43:57w - 65#, hang C & J, Row, Bike, Bike
46:39m - rx
37:24m - 30#, XFIT 517
42:42m - Row, 95# bar
32:29w - 2 rnds, 15#
46:01w - 20#
19:53m - 2 ends, 1/2 reps, 30#

Comp WOD
13+12m/w - Rx

20 Min AMRAP
400M Run
10 pull up
10 kb swing 70#
10 back squat 135#
4M - Rx

5 rounds
45 sec bridge
45 sec plank
20 shoulder press 15# each
21:53

Everyday Warrior
Levi 5:59 (8:06 / 255)
Noah 7:30 (9:22 / 225)
Mike K 4:27 (6:18 / 222)
Ryan R 3:43 (6:00 / 275)
Kevin T 4:00 (6:27 / 295)
Annie 4:23 (5:16 / 85)
Sami S 7:34 (8:55 / 130)
Kelia H 4:21 (5:34 / 117)
Tara Z 5:09 (6:30 / 130)
Holly S 5:37 (7:33 / 185)

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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