Alternative Athletics: Descend

3/21/2018

Warm Up:
            3 Rounds
            50’ Bear-crawl
            10 Banded Abducted External Rotation

10-1 Dumbbell Shoulder Press - Floor
@ 25% shoulder press in each
20 - 2 Hammer Swings

Recovery:
2 Rounds
500 Meter Row
20 Lunges (2 count)

Currently the hardest rock climb in the world!

2 Comments

3/21/2018 04:49:26 pm

Standing
6:58w-20,10
10:21w-20,16
10:41m-20,16
9:02m-36,16
10:25w-18,10
11:12m-50,28
7:14w-10,10
7:49w-15,10
10:41w-20,16

3/21/2018 05:24:58 pm

Seated
8:00m-25,28
10:22m-25,16
15:37w-20,16
18:52m-25,10
14:02w-20,10
11:22m-45,16
12:20m-35,16
12:46w-55bench,10
8:12w-18,16/10
8:57w-20,16/10
10:16m-30,16
9:06m-50,16
7:18m-30,16
14:24w-20-15,10
10:19w-15,10
9:31w-15,10
10:34w-20,16
8:50m-40,16
10:38w-18,10
12:52w-20,10
9:27w-18,10
9:50m-35,16
11:54m-30,16
7:08m-35,25
9:36w-20,10
10:57m-30,25

Tomorrow
10:50m-135, singles

Max bs
115m-pr

4rnds
9 cleans
12abc's
24du
14:25m-rx
16:55m-165

Max BJ
38"m-64 pushups

1-10
Thrusters
600m assault
20:38w-35,1/2 500,1/2 600
19:41w-75

Max FS
110w
120w

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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