Alternative Athletics: Just One Move

11/8/2017

Warm Up
21-15-9
Band Face Pulls
Pushups

Just One Move
30 Muscle Up for Time
sub 3 pull ups and 3 dips for each muscle up

Recovery
3 Rounds
25 Double Unders
25 Goblet Squats
250 Meter Row
1 Minute Rest

1 Comment

-C- link

11/8/2017 05:46:06 pm

6:26w - green pull downs
off clock m - russian get up x 30
off clock m - russian get up x 30
12:50m - Russian Get up x 52
off clock w - green ring m-up x 30
off clock w - green pull down
off clock m - russian get up x 80
off clock m - green pull down x 60
off clock w - blue pull down x 60
off clock w - blue pull down x 60
off clock m - black bar m-up

90 pull ups / 90 dips
off clock w - green strict, red
off clock w - kip / blue (60 reps)
off clock w - gray / box
off clock m - strict / blue
off clock w - green / blue
19:09w - ring row / knee push up
22:37w - green / old blue
13:17m - strict
21:17m - kip
21:00m - strict

Baseline
10:26w - knee, ring row

Recovery
29:00w - 3x single, 10#, 1000M row
15:;55w - 3x single
off clock w - 3x single, 25#, bike

yesterday Comp WOD
14:48w - rx

Reshuffle
4+12m - 18" step

Matt16
24:20m - 2 rounds
29:55w - Rx
36:15m - Rx
35:25w - Rx

7 Rounds
bike 1 mile
20 hip extensions
off clock - w

15 min AMRAP
10 cal row
10 box steps
5+18w - 18"

Strict Lynne
107M

Nate / Peyton
53:35m - vest for 1/2
55:35m

Alternative Athletics: Just One Move

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