Alternative Athletics: Ascending

11/6/2017

Warm up
3 Rounds
8 Ring Rows
8 Goblet Squat

Ascending
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Rope Pull
2, 4, 6, 8, 10, 12, 14, 16, 18, 20 (total not each)
Backward Lunge @ 55% BS

Recovery
10 Rounds
10 Air Squats
10 Push Ups
10 Sit Ups

2 Comments

11/6/2017 05:17:09 pm

5+5m-115,115,20min amrap
8+?w-35,55,20min amrap
23:30w-85,55-8rnds
32:31w-90,65
53:14m-135,45
31:09w-80,55
38:20w-60,15
6+1w-135,90 20 min amrap
23:36w-8's,55,100
48:14m-135,135
24:41m-135,90
40:32m-140,180
35:36m-135,125
27:51w-75,65
30:32w-76,75
31:21m-90,90
36:39w-80,95-55
24:50w-76,70
30:38w-75,75
30:50m-135,145
35:40m-135,air lunges
49:45m-135,135
42:00w-70,45
36:50m-105,125

Angie by 20's
27:01m-rx
25:40m-15#vest

Newbie
2+23w-12",10#8'
Reshuffle
5+12w-rx
4+7w-14#
5+1m-rx pr

Sat comp wod (4rnds)
M-135
M-135
W-135

AT
JP

kelia & Tara
26:44

Sheila special
4rnds
Row250,25AS,25SU

MaxDL
215w

Kev
4+4mm-rx (Levi h + trainer)

20 min assault bike
105m-40cal PR

22:38m-135,body weight

C link

11/7/2017 04:44:46 am

46:00w - 70, 65

Alternative Athletics: Ascending

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