Alternative Athletics: 4 Rounds

5/2/2018

Warm Up:
21-15-9
Bird Dogs
Air Squats

4 Rounds
2 min Plank
12 Kneeling Half Moon @ 33% Snatch
30 Wall Balls @ 10% C&J

Recovery:
10-1
GHD Raises
1-10
Shoulder Press

2 Comments

5/2/2018 05:14:53 pm

19:10w-15,14
22:24m-35,20
25:39w-25,35
26:01w-10,10
26:29m-25,14
25:02w-25,10
27:43w-1:30 plank, 10,10
31:52w-22,10
32:28w-25,14
34:08m-55,20
31:28w-25,14
29:28w-15,10
20:25m-45,30x18 as
23:42m-25,20
30:05w-15,10x20
26:47w-25,14
28:03m-55,20
20:16w-25,10
23:00w-25,16
33:29w-25,16
23:16s-25,10
25:40w-10,14
23:19m-35,20
27:34w-25,10
25:40m-30,20
23:40m-25,20
24:46w-15,10
24:38w-25,14
25:30w-15,10
25:42w-20,10
25:50w-15,10
25:26w-15,10

15 min
10pp
10as
15ghd raise
5m-110

Max BS
120w

Hamilton
26:20w-1/2, jump pullup
27:50m-1/2, green
45:31m-rx

Yesterday recovery x5
10:40w-rx

5/2/2018 06:12:29 pm

Yesterday
9+14m-135,30

Hamilton
40:43w-rx,2rnds

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

Alternative Athletics: 4 Rounds

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