Alternative Athletics
Last week’s locker WOD.
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Total Reduction Every Minute on the Minute 4 Clean @ 55% in the remaining time perform Evil Wheel continue until you have accumulated 75 evil wheels Recovery: 21-15-9 Floor Wipers (singles) Box Steps World class literature classes that you can study for free. Great blog called "NothingInTheRuleBook" 
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3/31
Total Reduction Every Minute on the Minute 4 Clean @ 55% in the remaining time perform Evil Wheel continue until you have accumulated 75 evil wheels 4/1 Find Your 1 Rep Max Overhead Squat at least 7 reps over 90% then Max Ski jumpers in 2 minutes 4/2 20 Min AMRAP 50’ Prowler Push @ 30% 3 minute 100’ max 20 Pushups 20 Horizontal Kettlebell Swing @ 25% snatch 4/3 "Cameron" For time: 50 Walking Lunge steps 25 Chest-to-Bar Pullups 50 Box Jumps, 24 / 20 inch box 25 Triple-unders 50 Hip Extensions 25 Ring Dips 50 Knee to Elbow 25 Wallball "2-fer-1s", 20 / 16 pound ball 50 Situps 15 foot Rope Climb, 5 ascents 4/4 Death By Deadlift @ 55% max 1 Deadlift on the first minute 2 Deadlifts on the second minute continue until you cannot get all the given reps done in the given minute 4/5 Amateur Fight Gone Bad 1 minute max Shoulder Press @ 55% 1 minute max Russian Twist @ 25% snatch 1 minute max Calories Row 1 minute rest 4/6 CrossFit Open 14.5 21-18-15-12-9-6-3 reps for time of: Thruster 95 / 65 lb. Burpees 4 Rounds 25 calorie Row 20 Kneeling Half Moon 400’ Plate Pinch Farmer Walks Recovery: 30-20-10 Air Squats Push Ups Sit Ups Susie made a great sign to show support for Wade. If you are doing the fundraiser WOD, please sign it to show your support.   U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.  "Blake"
Four rounds for time of: 100 foot Walking Lunge with 45lb plate held overhead 30 Box Jumps, 24 inch box 20 Wall Balls shots, 20 pound ball 10 Handstand Pushup Compare to July 12th, 2018 Records: 15:39-Tate 23:57-Sami Recovery: 2 Rounds 1000 Meter Row 10 Burpees For those interested here is the link to Master's Nationals going on this weekend. There should be a live feed. https://lifting.life/competitions/65  Death by Bottom Up Press @ 20% Shoulder press 1 rep on the first minute 2 reps on the second minute use both hands. continue until you cannot get all the given reps done in the given minute Recovery: 10-1 Wall Balls 1-10 Sumo Deadlift High Pulls Not something you might want to watch in front of the kids, but fairly work safe. Thanks to Damon Burns for hooking me up with this perspective of Canada.   CrossFit Open 12.2 10 minute time cap 30 Snatch @ 75 / 45 30 Snatch @ 135 / 75 30 Snatch @ 165 / 100 30 Snatch @ 210 / 120 Compare to Locker WOD Feb 2nd, 2018 Men's: Kevin T - 76 Women's: Uncontested Women's Trainer: Kelia - 60 Recovery: Do 3 Minutes Straight with 1 Minute rest in between of: Jump Rope Sit Ups Lunges KB Thrusters Alpine 6 rounds 45 seconds max Kettlebell Swing @ 33% snatch 45 seconds max Hammer Swings 3 minute rest Recovery: Squat Hold x2 Minutes w/Barbell 3 Rounds 10 Burpees 15 Air Squats 20 Sit Ups   Tabata 8 Rounds 20 seconds max Assault Bike Calories 10 seconds rest 20 seconds max Hollow Rock 10 seconds rest 20 seconds max Horizontal Kettlebell Swing @ 25% snatch Recovery: 21-15-9 Deadlifts Burpees |