Alternative Athletics: Alpine

8/7/2017

Warmup
12-9-6
Band Adducted External Rotation
Lateral Wall Ball Toss

Alpine
6 Rounds
45 seconds max Russian Twist @ 25% max snatch (single count)
45 seconds max Hammer Swing
3 Minute rest

Recovery
Row 500 then:
3 Rounds
20 Kettle Bell Swings
10 Ring Dips

1 Comment

-C- link

8/7/2017 05:50:07 pm

379w - 20, 16
440w - 20, 16
468w - 18, 10
622m - 35, 16
395w - 15, 10
456w - 25, 10
447w - 15, 10
299w - 15, 10
294w - 15, 10
466w - 10, 10
493w - 15, 10
405w - 35, 16
428w - 30, 16
438m - 45, 24
462w - 18, 10
283w - 25, 10
454w - 15, 10
522w - 25, 10 2nd wod
538w - 5#-0#, 22 oz
427m - 35, 16
419w - 25, 10
235m - 50, 24
383m - 35, 28
191w - 105 bench, 16
257m - 25, 16
492w - 30, 10
389w - 20, 10
437m - 35, 16
493m - 45,16
435m - 25, 10
292m - 35, 16
525m - 35, 16
379m - 35, 16
297m - bench 135, 16
438w - 25, 10
460m - 45, 16
368m - 45, 16 (2 rounds bam bam)
335w - 25, 10
363m - 45, 24
292w - 25, 10
218m - 35, 16
367m - 35, 16
274w - 20, 10

Recovery
12:15w - 25
13:29m - 55
5:27m - no row, 55

tomorrow
95-155m

comp
18:28w - rx
17:49w - 4 rounds, 20 lunges

Alternative Athletics: Alpine

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