Alternative Athletics: Weekly Update

1/21

Brycen
​
15 - 12 - 9
Prowler Push @ 268 / 208
Shoulder Press 115 / 85


1/22
5 rounds
100ft Right Arm Farmer Walks 40% DL
100ft Left Arm Farmer Walks 40% DL
30 second Front Rack Hold @ 100% Front Squat


1/23
Henry
20 min AMRAP
12 Squat Snatch
23 Double Unders
​17 Toe to Bar


1/24
Max Turkish Get Up
then
2 min Max Air Squat
then
Ryan WOD


1/25
20 Min AMRAP
20 Back Rack Lunge @ 45% Back Squat
30 Hammer Swing
20 Horizontal KB Swings @ 33% Snatch


1/26
"Fight Gone Bad!"
Five rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.  Only one athlete can be working at a time, but you can break up the work out any way you want.  If you don’t have a partner, you have to do all five rounds by yourself.


1/27
1 - 10 
Atlas Stone Deadlift
3 - 30
Superman