Last week’s Locker WOD winner: Jacque!
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Warm Up
Band Face Pulls Goblet Squat 21 - 15 - 9 Hang Squat Clean 2x KB Snatch Recovery 5 Rounds 10 Wall Balls 10 KB Swings 10 Toes to Bar July 30th:
Annie 50, 40, 30, 20, 10 Double Unders Situps July 31st: 21 - 15 - 9 Hang Squat Clean 2x KB Snatch August 1st: "Dragon" For time: Run 5k 4 minutes to find 4 rep max Deadlift Run 5k 4 minutes to find 4 rep max Push Jerk August 2nd: 4 Rounds 5 Back Wave Squats @ 55% max 30 Box Jump Overs August 3rd: 15 Min AMRAP 2 Rope Pull @ max shoulder press 4 Skin the Cat August 4th: Chelsea EMOM 5 Pullups 10 Pushups 15 Air Squats August 5th: 21 - 15 - 9 Split Jerk 30 - 20 - 10 Good Mornings @ 30% Back Squat Warm Up
4 minute AMRAC (As many rounds as comfortable) 40 Single-Unders 20sec Plank Annie 50, 40, 30, 20, 10 Double Unders Situps Recovery 400 Meter Run 40 Air Squats 30 Sit Ups 20 Burpees 10 Pull Ups 400 Meter Run Warm Up
3 Rounds 10 Air Squats 50ft Butt-kickers Just One Move 100 Jumping Lunges W / 15% Max Back Squat in each hand Recovery Bike 10 Minutes then: 5 Rounds 10 Push Ups 20 Lunges (1 count) Warm Up
2 Rounds 20 PVC Shoulder Rotations (10 each) 7 Strict Toes to Bar Alpine 6 Rounds 45 Seconds max GHD Sit-up 45 Seconds max Overhead Squat 3 minute rest Recovery 10 Turkish Get Ups (right arm) 30 KB Swings 10 Turkish Get Ups (left arm) 30 KB Swings Warm Up
15-10-5 Broad Jumps Band Abducted External Rotation Find Your 1 Rep Max Clean at least 7 reps must be over 90% Recovery 10 Rounds 10 Push Ups 10 Sit Ups 10 Air Squats Warm Up
2 Rounds 50 Double Unders 20 Lateral Wall Ball Toss 15 minute AMRAP 50 ft Prowler Push 15 Lateral box jumps Recovery 3 Rounds 20 KB Goblet Squats 20 KB Swings Warm Up
9-12-15 Box Jumps PVC Shoulder Rotations Alpine 6 rounds 45 seconds max Hip Extensions 45 seconds max Snatch High Pull 3 minute rest Recovery Perform each movement 3 minutes straight with one Minute rest between: Weighted Sit Ups KB Farmer Carry KB Thruster Warm Up
4 Rounds 8 Band shoulder Press each 12 Band Face Pulls Total Reduction EMOM 15 Kettlebell Swing @ 33% snatch in the time remaining Shoulder Press @ 55% until you have reached 100 reps Recovery 3 rounds 12 Sit Ups 12 Back Extensions 12 Push Ups 12 Air Squats |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
January 2023
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