Alternative Athletics: Weight Ladder

6/16/2017

Warm up
3 Rounds
15 Air Squats
15 Second Assault bike Sprint

Weight Ladder
Prowler Push 50’
start at 50% of your 3 min max
go up 20# each round

Recovery
4 Rounds
8 Back Squats (Light)
400 Meter KB Farmer Walk

3 Comments

Reddick

6/16/2017 09:50:55 am

113 -233w
35-135w - rope pull
133-203w
125-215w (2nd 60)
125-215w
145-260w
180-220w
110-255w -rope pull
200-245w
113-193w
145-245w
125-145
260-350m

c link

6/16/2017 03:52:30 pm

140-300w
75-215w - 13yrs
125-300m
260-340w
220-300w
58-235w - sled
190-310w
58-208w - sled (2nd go)
260-420m
145-285w
125-275w
125-255w

Max shoulder press
165M

River WOD
8:07

Max Bench
115w
180w
204m - pr
180m - pr

10-1 Clean
200' run each round
off clock m - 135#

comp wod
29m - rx

Hayden WOD
3 ends + change

yesterday comp
52 w - rx
28 m - rx

In house comp
171 - Ryan R
Kevin K - 7
Steve B - 151
Mike K 136(Master)
Sam P - 7

6/16/2017 05:40:23 pm

45-260w-sled
150-255w

Comp
Peyton-68 scaled mups
Annie -182 pullups
Holly -56 bar mups

Alternative Athletics: Weight Ladder

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