Alternative Athletics: 7 Rounds

9/12/2017

Warmup
20 Kettlebell Swing
250m Row
20 Kettlebell Swing

7 Rounds
200 ft Waiter Walks
200ft Farmer Walks
(choose weights according to your ability)

Recovery
2 Rounds
20 Box Steps
20 Kettle Bell Swings
20 Wallballs
20 Burpees

2 Comments

Hart

9/12/2017 04:59:19 pm

12;00m 62
12;10m 70
14:11w 40
13:59 w25
10:24w 45
9:42w 25 left hand only
9:42m 40,,62
11:55w 25,35
16:10m 70,110
15:53w 45,70
17:03m 62,90
13:16m 45, 180
13:22w 40,110
13:41m 62
11:25w 18,35
11:59w 25,50-50
13:54w 25,35
18:01m 40
12:55w 35,45
12;51w 30,45
14:26m 62
14:47w 25,45
12:16m 18,53 dad
18:36 m 72,90

Front squat
140w or

Olive
16:10m 80
23:49w rx

Recovery
11:1m 19,35,20 ab mat sit-up
12:32w 19,18,left arm, ab mat sit up

Comp wod
21:09m 55,50
16:36w rx

Hart

9/12/2017 05:46:49 pm

Comp
19:20 m rx

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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