21 - 15 - 9
Hip Extensions Kettlebell Snatch side @ 25% snatch Horizontal Kettlebell Swing @ same weight (2 count) Corona WOD: 21 - 15 - 9 Arch Rock Hammer Swings (each side) Jumping Lunge (each side) I wish there was someone to vote for instead having to choose who to vote against. It's time for belief in a third, fourth or even fifth party. I like the Pirate Party in other countries, they seem to be working towards the issues that I feel are most important. Maybe an elimination of parties altogether? It isn't like we are using pony express anymore to transfer information. This list could probably use some fact checking, don't take it as gospel, I didn't do the research. Just posting it out of frustration with both sides. Nothing in life is two dimensional, presidential elections shouldn't be either.
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Instead of a recipe this week, I am passing along this neat little article about some foods we might pass over in the grocery store.
Find Your One Rep Max
Box Jump Then 2 minutes max Pushups Compare to 10/28/19 Corona WOD: Run 1 mile 100 Pushups 100 Crunches Run 1 mile 75 Pushups 75 Crunches Run 1 mile 50 Pushups 50 Crunches Amateur Fight Gone Bad
5 Rounds 1 minute max 10ft empty Prowler Push 1 minute max Russian Twist @ 25% snatch 1 minute max Pistol alternating feet 1 minute rest Corona WOD: Amateur Fight Gone Bad 5 Rounds 1 minute max 10 ft Broad Jumps (as many jumps as it takes to travel 10ft, each 10ft = 1 rep) 1 minute max Sumo Deadlift High Pull (use a milk jug or heavier object) 1 minute max Wood Chopper (use milk jug, switch sides at 30 sec) 1 minute rest Click here or on the pic to develop some skills 5/10
Amateur Fight Gone Bad 5 Rounds 1 minute max 10ft empty Prowler Push 1 minute max Russian Twist @ 25% snatch 1 minute max Pistol alternating feet 1 minute rest 5/11 Find Your One Rep Max Box Jump Then 2 minutes max Pushups Compare to 10/28/19 5/12 21 - 15 - 9 Hip Extensions Kettlebell Snatch side @ 25% snatch Horizontal Kettlebell Swing @ same weight (2 count) 5/13 Hope For Kenya Complete as many rounds and reps as possible in 12 minutes of: 50 Air Squats 30 Pushups 15 Pullups Scores uncontested 5/14 Death by Weighted Box Step @ 50% Back Squat Box Height20” / 18” 1 rep on the first minute 2 reps on the second minute continue adding one rep per minute until you cannot get all of the given reps done in the given minute. 5/15 Tabata 8 Rounds 20 seconds max Hip Bridge Extensions 10 second rest 20 seconds max Evil Wheel 10 second rest 20 seconds max Alligator Roll 10 second rest 5/16 Horton 9 rounds for time with a partner of: 9 Bar Muscle up 11 Clean and Jerk, 155 lb. 50-yard Buddy Carries Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry. Weight Ladder
Start at 50% max Shoulder Press Every minute increase by 10# if your max is under 100# go up by 5# each minute Compare to 11/20/18 Corona WOD: Death By Alligator Roll do 1 alligator roll on the first minute 2 on the second minute 3 on the third minute continue adding 1 rep per minute until you cannot get all of the given reps done in the given time As per the Governor:
Gyms and fitness studios contribute to the health and wellness for many Montanans. As such, and in recognition of the continued progress toward recovery that Montana has made, beginning Friday, May 15, 2020 they will be allowed to operate at 50% capacity (we had 300 people here for a competition once?) with sanitization and social distancing requirements met. In the event a confirmed COVID-19 case is associated with a facility, the facility should be thoroughly cleaned in accordance with the CDC’s facility environmental cleaning procedures for workout areas, seating (even though they are required to be closed below), locker rooms, and other areas of the establishment frequented by patrons.
I'm super happy that the governor is "opening" up Montana sooner than other states. However, these are the requirements for my extremely simple business. Glad I don't own a restaurant, or bar. As this progresses, consider what you are willing to give up for the illusion of safety. Annie R U Ok 21-15-9 Reps for Time Row (for Calories) Thruster (65/45 lbs) Power Clean (45/35 lbs) Sumo Deadlift High Pull (65/45 lbs) Burpees Wall Balls (20/14 lbs) Male 12:32 - Brandon Female 13:23 - Tara Compare to 5/6/19 Corona WOD: JT • 21 – 15 – 9 • Handstand Push ups • Ring Dips • Push ups Descending
10 - 1 Skin the Cat Wood Chopper @ 25% snatch Corona WOD: 5 Rounds 20 Air Squats 20 Crunches 20 Lunge 20 Crunches 20 Calf Raises 20 Crunches Another COVID Meme that I could appreciate |
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Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
April 2024
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