Alternative Athletics: Three Steps Down

12/21/2017

Warm up:
21-15-9
Hip Extensions
Bird Dogs

30 - 20 - 10
Superman
Russian Twist@ 25% Snatch

Recovery:
2 Rounds
400 Meter Farmer Carry
20 Push Ups

1 Comment

Hart

12/21/2017 05:27:39 pm

5:29m 30
5:55w 25
4:52w 30
5:10w 25
4:29m 40
7:55m 30
3:54m 40
5:33w 25
5:36m 25
4:15w 25
6:32w 18
5:50w 18
4:28m 40
8:10m 2,1.5 ,1 plank, 25
4:23w 18
5:15w 18
5:22w18
3:18m 40
4:24m 35

Gwen
95m
95m

20 min amrap
10 box jumps
15 dumbbell ohs 50
20 ghd
5m rx

Coffland
29:01m bike
35:58m bike

Fin
19:54m rx

30/30
50 w 6 rounds

50
Bench 185
Strict pu
Strict ring dip
Bent over row
24:14m rx
24:54m rx

42-30-18
Air squat, cal row
21-15-9
Push press
15:50m 95

Kara bell
13:59w 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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