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  • About Us
    • Why We're Different
    • Trainers >
      • Susie
      • ADAM
      • Kelia
      • Clint
      • Rachel
      • Suzanne
      • Ali
      • Levi
    • Services
    • Testimonals >
      • RYAN
      • ANITA
      • OSCAR
      • CHAR
      • JOAN
      • JO
      • JARAN
      • CASEY
      • D
  • PRICING
  • Contact
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  • Event Videos
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Last week’s Locker WOD winner: Smokin’ Kelia Hart!


Picture

Alternative Athletics: Three Steps Down

1/9/2018

1 Comment

 
Warm Up:
4 Rounds

12 Goblet Squat
20 Sec Overhead KB Hold (heavy- work for stabilization)



4 - 2 - 1
Front Squat w/ 2 sec pause @ 90%
21 - 15 - 9
Push Jerk @ 55%

​Recovery:
2 Rounds
20 Box Steps
20 Kettle Bell Swings
20 Wall Balls
20 Burpees

​Here is a brief primer on 10 different schools of philosophy
Picture
1 Comment
Hart
1/9/2018 05:37:29 pm

11:46w 21-15-9 both 25#
11:14w 125/115,55
8:51m 155,95
10:10w 105,55
16:38w 21-15-9 125,80
11:39m 205,105
7:42w 140,75
11:55m 225,135
10:50m 145,75
7:21w 125fs,ghd sit up
10:46w 115fs ghd sit up
18:58m 21-15-9 105,65
6:38w 65,45
9:59w 145,85
11:05m 180,135
7:23m 160,75
8:10m rr, 45
13:10w 95,45
8:13w 90,45

Nate
10+5w pull-up x6
9m bar mu green

Ar
Sd

Don
Off clockw

Tara 14 min amrap
1+61w prego

Cameron wod
11:05m

Kb/ burpee tabata
123m 20#

7x
10 hps 95/65
30 du
10:51w rx

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