Alternative Athletics: Descend / Ascend

3/1/2018

Warm Up:
3 Rounds
10 Box Steps
12 Band Abducted External Rotation

Descend / Ascend
10 - 1
Thruster @ 55%
2 - 20
GHD Raise

Recovery:
5 Rounds
10 Burpees
10 Strict Pullups

1 Comment

Hart

3/1/2018 05:46:10 pm

19:08w 35
20:18w 45
21:21m 135, sit up
17:08m 110, c &j
13:22m 85
13:09w 55
20:23m 110,c&j
21:34w 70
16:56w 45,1/2 push ups,1/2 ghd raise
22:1755 c&j
14:31w 35
16:49m 95
17:15w 35
17:30w 55
20:58w 35
13:05m 100
15:49w 35
16:15m 100
19:29w 45

Hansen
25:26w 25
18:15m 3 rounds 55 ab mat
27:40w 3 rounds 25 ab mat
32:25m 3 rounds 45 an mat

Yesterday
16:55w 20 no Squat,115
24:45m 30,175

Thruster max
M 155
M 110
M 185

Max ohs
100m pr

Liquid cocain
8:20m Rx

3 rounds
10 box steps 16’
10 bench 55#
4:50w rx

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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