Alternative Athletics: Three Steps

3/26/2018

Warm up:
2 Rounds
8 Spider Lunges
12 Butt-kickers

21 - 15 - 9
Right side Wood Chopper @ 25% of snatch
Left side Wood Chopper
Pistol

Recovery:
Bike 10 minutes
20 Walking Lunges
25 Sit Ups

1 Comment

3/26/2018 06:53:13 pm

8:48w-25,16"
6:15m-35,bench
9:22m-25,20"
14:19m-45,1/2 bench
6:15w-15,bench
9:59w-25,16"
8:34w-25,16"
7:51w-20,1 min. sqt hold
13:21w-30,18"
6:40m-30,14"
7:00w-25,17"
6:12w-25
10:17w-20,16"
12:10m-25,2xpost
6:48m-40,16"
7:52w-30,16"
8:58w-25,17"
7:50m-40,18"
8:05w-20,14"
8:38w-20,17"
11:26w-25,17"
5:22m-35
7:05w-18,post
6:29w-20,14"
6:44w-20,17"
12:12m-45,18"
10:07m-30,18

train to hunt
22:58m-rx

max DL
135w-pr
165m

18.5
40w-pu
67m-rx,9reps

Roy
35:49m-rx
25:40m-pushups
45:32w-115,18",grn

Kalsu
25:56m-115
25:56m-110

comp WOD
w-155,135
w-45,45
m-155,135

15 min AMRAp
5 cln 135
10 BJ 24"
15 KB swing 55
4+4m-RX

Michael
42:10w-RX

SP
61w
65w

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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