Alternative Athletics
Last week’s locker WOD.
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 Regional 12.4 For Time 50 Back Squat (135/95 lbs) 40 Pullups 30 Jerk (135/95 lbs) 50 Front Squat (85/65 lbs) 40 Pullups 30 Jerk (85/65 lbs) 50 Overhead Squat (65/45 lbs) 40 Pullups 30 Overhead Squat (65/45 lbs) Records uncontested Recovery: 20-2 GHD Situps 1-10 Burpees 
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6/30
Regional 12.4 For Time 50 Back Squat (135/95 lbs) 40 Pullups 30 Jerk (135/95 lbs) 50 Front Squat (85/65 lbs) 40 Pullups 30 Jerk (85/65 lbs) 50 Overhead Squat (65/45 lbs) 40 Pullups 30 Overhead Squat (65/45 lbs) 7/1 Three Steps 21 - 15- 9 Tire Flips Kneeling Half Moon @ 33% snatch 7/2 "J.J." For time: 185 pound Squat Clean, 1 rep 10 Parallette Handstand Push-ups 185 pound Squat Clean, 2 reps 9 Parallette Handstand Push-ups 185 pound Squat Clean, 3 reps 8 Parallette Handstand Push-ups 185 pound Squat Clean, 4 reps 7 Parallette Handstand Push-ups 185 pound Squat Clean, 5 reps 6 Parallette Handstand Push-ups 185 pound Squat Clean, 6 reps 5 Parallette Handstand Push-ups 185 pound Squat Clean, 7 reps 4 Parallette Handstand Push-ups 185 pound Squat Clean, 8 reps 3 Parallette Handstand Push-ups 185 pound Squat Clean, 9 reps 2 Parallette Handstand Push-ups 185 pound Squat Clean, 10 reps 1 Parallette Handstand Push-ups 33:55m Blood Women uncontested compare to 5/8/18 7/3 20 min AMRAP 100’ Walking Lunge 20 Hammer Swings 10 Pistol 7/4 At home workout 2 - 20 Russian Twist @ 25% snatch every round 20 second L-Sit 7/5 "2012 Reebok CrossFit Games Track Triplet” Three rounds for time of: 115 / 75 pound Split Snatch, alternating legs, 8 reps 7 Bar Muscle up Run 400 meters 7/6 Three Steps 21 - 15 - 9 Turkish Get-up @ 55% 42 - 30 - 18 Hollow Rock  10 - 1 Dumbbell Thruster @ 20% each 1 - 10 Atlas Stone Clean Recovery: 2 Rounds 20 Weighted Sit Ups 500 Meter Row A good behind the scenes of how Hollywood works. (NSFW)  Alpine 6 Rounds 45 seconds Bench Press @ 55% 45 seconds Bear-crawl 10ft = 1 pt 3 minute Rest Recovery: 2 Rounds 500 Meter Row 400 Meter Run   U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.  T.U.P.
15-12-9-6-3 reps for time of: 135-lb. Power Clean Pullups 135-lb. Front Squat Pullups 11:00m Hurst 20:27w Sami Recovery: 21-15-9 Kettle Bell Swings Russian Twist  Tabata 8 Rounds 20 seconds Horizontal Box Jumps overs 24 / 20” 10 seconds rest 20 seconds Plank Plate Slide 2 count 10 seconds rest 20 seconds Wall Balls 10 seconds rest Recovery: 2 Rounds 500 Meter Row 15 Knees to Elbow Mike's first prowler pushes at the gym  1 Rep Max 3 min max 100ft Prowler Push compare to 11/10/17 & 5/29/18 & 12/15/18 Recovery: 2 Rounds 15 Goblet Squats 20 Kettle Bell Swings   Exercises change this week. Time to practice more on the full lifts. No need to rush through the sets, they aren't for time lol
Day 1 Slow Pull Snatch bar or very light weight x2x3 Snatch60%x3x3, 70%x2x2, 75%x1 Snatch Balance+ Overhead Squat(1+1) 50%x3 Snatch High Pull85%x3x3 Day 2 Slow Pull Clean bar or very light weight x2x3 Clean & Jerk(3+1) 60%x3, (2+1) 70%x2, (1+1) 75%x1 Puase Jerk(2 sec dip hold) + Jerk(1+1) 50%x3 Clean High Pull85%x3x3 Alpine 6 Rounds 45 seconds Overhead Lunge @ 55% shoulder press every 10 feet = 1 pt 45 seconds Ring Dips 3 minute rest Recovery: 21-15-9 Floor Wipers Box Steps 70% of anti-vaxxers changed their minds after hearing first hand accounts of terrible diseases   Three Steps 42 - 30 - 18 Hip Extensions 21 - 15 - 9 Kettlebell Snatch @ 33% snatch Recovery: 3 Rounds 10 Burpees 10 GHD Sit Ups Keeping Dewey Decimal Relevant  |