Alternative Athletics: Newbie Shuffle

11/7/2017

Warm Up
4 Rounds
20 Double Unders
10 Band shoulder Press (each)

Newbie Shuffle
10 min AMRAP
10 calories Row
10 Box Jumps 18” / 20”
10 Wall Balls 16# / 20#

Recovery
800 Meter Run
10 Turkish Get Ups (each side)

3 Comments

Hart

11/7/2017 05:06:33 pm

2-20 air squat
Row calorie
W off clock

30 muscle ups
22:58m 9/90
8:06m rx
12:28m rx

10 min amrap
45 singles
3 hspu
11+45w rx

Max snatch
45# w pr

Matt 16
29:15w 125,75,65
38:19m 255,136,115
30:06m rx

Hart

11/7/2017 05:13:58 pm

6+21m rx
5+1x rx 1st rx
5+7w step, 9’
4+15w step, 14#
6+10m rx pr
3+19w 16” 10#
6+7m rx
6+20m rx
3+25w 12’
4+22w rx
4+1w 14#, step
3+26w 14#,step
4+20w 10#,step
5+8m rx
3w 8’
4+15w 10#, step
4+24m rx
5+14m rx
7+26m rx
6+9m rx
5+4m rx
4+2w 12’, 16#,9’

Hart

11/7/2017 06:05:48 pm

5+10m orchid 24’

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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