Alternative Athletics: Skills Day

4/20/2018

Warm Up:

Skills Day
Spend 15 min working on Snatch technique
and finding a 3 rep max Squat Snatch
then
Spend 15 min working on Muscle Up Technique and / or
find a max muscle up rep count in 15 minutes

Recovery:
2 Rounds
400 Meter Run
20 Knees To Elbow

2 Comments

-C- link

4/20/2018 04:49:20 pm

45w
65w
75m - 80x1 = PR
100m - 120x1 = PR
70w - clean
95w - clean, 100x1 = PR
145m
75x1
75w - PR
90w - 97x1 = PR
85w
105m
105m
75w
75w x1 = PR
110m x1
75w x3, 80x2, 90x1 = 11# PR
85w
75w x3, 90x1 = 15# PR
105w - clean
65-105w - EMOM x1
65w x1
70w x3 - clean,75x1 = pr

KB / Burpee Tabata
119w - 18

Grace
4:30w - 85
5:43w - 85
7:50w - 85
2:06m - Rx
3:51m - Rx
3:55m - Rx

30 min
20 cal row
20 burpee
20 box jump
20 kb swing
4+30@ 35#, 24"

Havana
2+55m - beginner reps, double under, push up, 135#

Train to hunt
22:40 - 1 min PR

Thursday
off clock w - 88, 45

death by deadlift
7+2m - 315

30 / 30 - 10 min
102m - bike

15 min
5 rack pulls
5x 12" box squats
7+5w - 155, 155

Locker wod
6 min amrap
6 deadlift 225 / 155 scaled after 45 yrs
Mike K 6+2
Adam C 5+3
Sami S 6+4
Peyton 6+10
Nate K 5+6
Mack K 6+7
Sara H 4+2
Scott 5
Roni sue 4
Kelia 6+7
Marriah 4+8 @ 125
Marriah 3+6 @ 155
Amber 3+4 @ 95
Deirdre 5 @ 85 (not over bar)
Nate K 6+11
Brandon 7+9
Peyton 8

-C- link

4/20/2018 06:07:26 pm

Locker WOD
Clint 5+6
Holly 6+10

Grace
4:04w - 75
5:07w - 65

Havana
3+117M - Rx

Alternative Athletics: Skills Day

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