Last week’s Locker WOD. WINNER: Dan Hawkey!
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Warm ups
2 Rounds 10 Air Squats 10 Side Lunges Fin 4 rounds Run 400M Row 500M Compare to - 2/7/14 Recovery 4 Rounds 5 Pull ups 10 Push ups 15 Air Squats 20 Sit ups
3 Comments
Gym Closed (do the following at home) Warm up 2 Rounds 50 Singles or 20 Double Unders 10 Sumo Deadlift Highpull 10 Air Squats Descending / Ascending (at home) 20 - 2 Push Ups 1 - 10 Tire Flip (or other heavy object) Recovery 3 Rounds 15 Front Squats 10 Push ups 10 Pull ups
Warm up Row 500m then 2 Rounds 10 PVC Pass Throughs 10 Ring Rows 10 Lunges Jason • 100 Squats • 5 Muscle-ups • 75 Squats • 10 Muscle-ups • 50 Squats • 15 Muscle-ups • 25 Squats • 20 Muscle-ups Last Done On 8/28/12 Recovery 4 Rounds 400 meter Run 10 Burpees May 28th
Jason • 100 Squats • 5 Muscle-ups • 75 Squats • 10 Muscle-ups • 50 Squats • 15 Muscle-ups • 25 Squats • 20 Muscle-ups Compare to - 8/28/12 May 29th Closed for Memorial Day May 30th Max Thruster then 2 min GHD Raise Compare to - 11-15-16 May 31st Fin - 2/7/14 4 rounds Run 400M Row 500M June 1st 20 min AMRAP 10 Deadlifts - 55% 15 GHD Sit up 30 Double Under June 2nd JT • 21 – 15 – 9 • Handstand Push ups • Ring Dips • Push ups Compare to - 7/13/15 June 3rd 1 - 10 Back Squat @ 55% 10 - 1 Turkish @ 55%
Warm up
Run 200m then 2 Rounds 8 Wall Balls 10 Supermen Amateur FGB 3 Rounds 1 min max KB swing 1 min max Hip Extension 1 min max Sit up 1 min rest Recovery Row 400 then 5 Rounds 5 Back Squats 5 Overhead Presses 5 Deadlifts |
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Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
September 2022
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