Alternative Athletics: Dump Truck Full Body Workout

5/24/2017

Warm up
2 Rounds
50 Singles or 20 Double Unders
10 Hand Release Push Ups

Dump Truck
1 Rope Climb
then
21 – 15 – 9
Calories Rowed
Box Jumps 24” / 20″
Wall Balls 20# / 16#
then
10 Handstand Pushups

Recovery
4 rounds
200 meter Run
10 Dumbbell Overhead Press
10 Pull ups
10 Wall Balls

2 Comments

Reddick

5/24/2017 12:46:48 pm

10:14w- bike, boxhspu
11:04w - getup, boxhspu
11:07m - RX PR
10:36m - Bike
11:24w - boxhspu, step
12:28m - bike, 10reps@26"
12:58m - bike
12:30w - step, 14#9', grnhspu
9:54w - rx
10:44w- RX (Janel)
14:12m- getup (pops)
12:23w - Gup, step, boxHspu, 14#
14:58w - Gup, step18", 10#, boxHSpu
14:48w - rx
15:42w - step, boxhspu, Gup
13:43m - getup, wallwalk
9:16m - Rx
23:22w- 18",boxHspu, Gup, 10#

Scorekeepet

5/24/2017 05:20:00 pm

8:23m-rx
10:14m-rx
18:20m-rx
9:08m-rx
14:07m-18",16,box hspu
13:25m-blue band
11:43w-18,10#9,box,getup
13:33w-18,4#9',box,1/2 rc
15:42w-18,16#9',box,1/2rc
19:00m-box hspu
12:45m-getup,18,16#rom,box
22:07w-getup,18",14#8',box
14:57w-getup,box
16:15w-getup,18,box
20:44w-getup,18,box
21:44w-getup,12",10#,box
11:35m-step24",box
10:20m-rx

Murph
1:02:45w- double grn,knee
1:04:23m-rx (no vest)
1:10:56m-rx (no vest)

Fran
4:59m-rx PR
6:28m-rx
8:01w-55

Olive
15:55w-45

Max bs
100m-pr

Baseline
6:26w-grey
8:01w-knee,grey

DL 1-10
sit up 2-20
19:57w-185

Alternative Athletics: Dump Truck Full Body Workout

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