Alternative Athletics: Ascend / Descend

2/6/2018

Warm Up:
3 Rounds
50 Single-Unders
15 Goblet Squat

1-10
2 second Pause Front Squat @ 55%
10 - 1
Ladder Carioca

Recovery:
3 Rounds
8 Burpee Box Jumps
16 KB Cleans (8 each side)

2 Comments

Fran

2/6/2018 04:58:02 pm

10:25w 35# green strict
7:52w 30, rr

Lynne
81m 225,green
156w 45,green
122m 205

Max clean
180m 15#

Bottle rocket
10:04m rx
7:30m rx

15 min
10 cal row
10 air squat w 2 sec pause
10 push ups
6+10w
7+17w

Comp
10:30w rx
12:00w 35,18
12:00m rx
13:03m rx
19:14 m rx

Hart

2/6/2018 05:02:32 pm

19:20w 45
17:23m 2x air squats
24:32w 125 sit up
20:37m 135
15:24w 95
13:03m 125
14:04w 185
16:40m 125
13:49w 70
16:53w 95
12:58w 65
20:56w 45 2x ladder
15:11w 45
13:11m 125
16:02m 135
17:19w 50

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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