Alternative Athletics: Weekly Update

May 14th
3 Round
50 wall ball
20 ring dip
200' sled drag at 50% back squat


May 15th
Tabata
8 rounds
20 seconds back ext
10 second rest
20 seconds sit up
10 second rest
20 seconds push ups
10 second rest


May 16th
Max Snatch 
then 
2 min GHD sit up

Compare: Nov 1, 16


May 17th
Descending / Ascending
10 - 1 
Bench
1 - 10
HSPU


May 18th
Liam - new Hero
Run 800 meters with a 45-lb. plate
100 toes-to-bars
155-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45-lb. plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.


May 19th
Alpine
6 rounds
45 seconds Double under
45 Seconds KB Swing
3 min rest


May 20th
5 Rounds
Run 400M
30 Cleans at 45% of max