Alternative Athletics: Total Recovery

4/4/2018

Warm Up:
3 Rounds
30 Double Unders
10 Good Mornings

Total Reduction
EMOM 20 Ski Jumper
in the remaining time do Hip Extensions until you reach 150 reps total

Recovery:
21-15-9
Wall Balls
Wall Ball Situps

1 Comment

4/4/2018 07:32:33 pm

14:43w-low barx10
15:00m-rx
16:00m-15 sj
16:54w-bike 60 cal,10x35
15:48m-13 sj
15:50w-step
17:52w-8pp,35
14:47m-rx
13:50m-10 step,1/2 sit up,1/2 hip ext
18:56w-15 low,superman
19:48w-12 sj
9:56w-10x low bar,supermen
10:00w-83 hip x,10 sj
19:54m-rx
7:44w-10step,sman
9:39w-20 du
13:53w-100 hipx,10 step
13:58w-100 hipx,6 sj
14:47m-10 sj
19:50w-10 sj, situps
14:59w-7 sj, situps
15:44w-6 sj
14:53w-5-7 sj
12:02m-rx
9:55m-1/2 at20,1/2 at 12
6:39m-rx
10:55w-10 sj
6:58m-rx
12:50w-7 sj
10:50w-15 sj
15:59m-8 sj

21-15-9
sp
situp
10 min ish w-45

Isabel
6:46m-rx

comp
5+3w-rx

Max FS
110w-5#PR
220m
125w-15#PR

Lynne
42m-strict,185

400 meter run
3:13w-15 sec PR

trey
207w-rx

tara OFP
9:50w-55,30

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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