Alternative Athletics: 4 Rounds

4/25/2018

Warm Up:
9 - 6 - 3
Strict Pullup
18 - 12 - 6
Lunge

4 Rounds
1 Legless Rope Climb or 3 Rope Climb
20 Weighted Box Step @ 40% BS
15 Deadlift @ 55%

Recovery:
40-10
Air Squats
Sit Ups

1 Comment

4/25/2018 06:19:46 pm

16:28w-10 pull,20,20,185
17:10m-80,185,20
28:06m-50,gu,115
24:55w-gu,1leg BJ 12",35 straight leg
31:00w-gu,40 18,85
32:56w-gu,30 18,85
27:55m-gu,140,225
20:49m-rc,90 20,165
21:17w-gu,30 16,55
22:34w-gu,40 18,95
23:29m-lgless tech,140,205
35:33m-gu,110,205
37:24w-gu,60 16,125
25:44m-gu,bike cal,95,st leg
31:15w-3rnd,gu,60 18,105
24:53w-tech,40 18,110
26:23w-tech,50 18,120
21:23w-tech,60 18,105
26:57w-rc,85,125
17:30w-1rnd, tech, 40 18,105
4+15w-20 min,12rr,40 18,85
34:14w-tech,50 18,105x20
37:28w-rc,60 18,110
14:12m-80 20,225
16:52m-70 18,175
16:44m-79 18,125
Off clockm-20 cal bike,95 sl
15:29w-2rnds,rc,50 18,85
18:26m-40 18,175
33:58w-rc,60,115
30:30m-rx,80,225
30:32m-rc,70,135
27:30w-tech,40,95
17:30w-tech,36,85
20:55w-tech,40,85
31:46w-gu,40,95
15:32m-50,135

Yesterday
31:48m16,150

Off clock mask up
W-185,16
W-14",85

20-cal row
2-20 burpees
20:51

Alternative Athletics: 4 Rounds

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