Alternative Athletics: Ascend / Descend

9/29/2017

Warmup
21-15-9
Hip Extensions
Situps

Ascending / Descending
20, 40, 60, 80, 100, 120, 140, 160, 180, 200
seconds Plank

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlift @ 55%

Recovery
Row 500 Meters then:
3 Rounds
20 Kettle Bell Swings
20 Wallballs

1 Comment

-C- link

9/29/2017 05:06:44 pm

22:43w - 105
27:27w - 105
19:37m - 150
19:40w - 90
29:48w - 85
24:02w - 115
22:09w - 105
37:00m - 195
23:44m - 225
34:24m - 295
24:42w - 150
16:15w - 125
19:36m - 200
24:33w - 95
24:33w - 85
22:05w - 85
21:55m - 145
24:33m - 225
29:20m - 225 (up by 20 sec per plank)
26:52w - 125
28:44w - 120
27:03m - 225
29:50m - 135 (2nd WOD)
off clock - 135

CrossFit Team
Event 7
1006MM

Dirty 30
27:40w - 16", 18#, KTW, 10#, 3x singles

Max Front Squat
100W - Pr
110W - PR

Everyday Warrior: 17.2
Kevin T. - 164 (singles)
Kelia - 11:48 (scaled)
Tara Z - 261 (Rx)
Annie - 9:33 (scaled)
Michelle W. - 16:29 (scaled)
Sami - 261 (Rx)
Steve - 16:53 (Rx)

Alternative Athletics: Ascend / Descend

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