Alternative Athletics
Last week’s locker WOD.
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 Hey everybody,
We are putting a care package together for Trish. It seems like her address has finally settled down, so we will be sending it out on the 10th (next Friday). If you have anything that you want to add, magazines, packaged food, alcohol in shampoo bottles (she is in a muslim country so we have to hide that stuff), the box is on the stairs at the gym. Feel free to put in anything before we send it out. -C-
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Again, I know it's Tuesday, but with one of the biggest drinking holidays of the year upon us, I want to put this out today since I am guessing. tomorrow this won't be high on your priority list.
For those of you who enjoy your afterwork and after workout brews, take a look at this short article on supplements to take when you drink. Its a Trap For Time 100 Burpees 200 meter Run to start, then again every 2 minutes The workout begins with a 200 meter run. Then perform burpees until the 2:00 mark and run another 200 meters. So, athletes will run on minutes: 0, 2, 4, 6, etc. and perform burpees in the remaining time until the next 2 minute mark is reached…until 100 burpees are completed. Scores Uncontested Recovery: 21-15-9 Push Press Ring Rows  Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.   "Roney"
Four rounds for time of: Run 200 meters 135 / 95 pound Thruster, 11 reps Run 200 meters 135 / 95 pound Push Press, 11 reps Run 200 meters 135 / 95 pound Bench Press, 11 reps Women's: 34:37 - Janel Men's: 31:03 - Annon. Recovery: 2 Rounds 500 Meter Row 25 Sit Ups 12/29
"Roney" Four rounds for time of: Run 200 meters 135 pound Thruster, 11 reps Run 200 meters 135 pound Push Press, 11 reps Run 200 meters 135 pound Bench Press, 11 reps 12/30 21 - 15 - 9 Shoulder Press @ 55% 2x Jumping Lunge 12/31 For Time 100 Burpees 200 meter Run to start, then again every 2 minutes The workout begins with a 200 meter run. Then perform burpees until the 2:00 mark and run another 200 meters. So, athletes will run on minutes: 0, 2, 4, 6, etc. and perform burpees in the remaining time until the next 2 minute mark is reached…until 100 burpees are completed. Scores Uncontested 1/1 Gym Closed Hull Family Winter Classic, Chili Feed and Whisky Tasting Tabata 8 Rounds 8 Rounds 20 seconds Pullups or Situps 10 second rest 20 seconds Air Squats 10 second rest 1/2 21 - 15 - 9 Handstand Pushup Floor Wiper alternating Turkish Get-up @ 1/2 max 1/3 "Pheezy" Three rounds for time of: 5 reps Front Squat 165 pound 18 Pullups 5 reps Deadlift 225 pound, 18 Toes-to-Bar 5 reps Push Jerk 165 pound, 18 Hand Release Push-ups 1/4 20 Min AMRAP 15 Horizontal Kettlebell Swing @ 25% snatch 200 ft Bear-crawl (20 points) 25 Ski Jumper 2 count  Amateur Fight Gone Bad 5 Rounds 1 min High Pull Clean 1 min Toes-to-Bar 1 min Row calories 1 min rest Recovery: Row 500 Meters 9-6-3 Deadlift Thruster   Death By 2x Assault Bike On the first minute perform 2 Assault Bike On the second minute perform 4 Assault Bike On the Third minute perform 6 Assault Bike Continue until you cannot complete the given reps in the given minute. Recovery: 20-2 Sit Ups Push Ups  Mary Complete as many rounds in 20 minutes as you can of: 5 Handstand Pushup 10 Pistol, alternating 15 Pullups Men's: 17 Daren Women's: 11+13 Sami Compare to 5/21/18 Recovery: 2 Rounds 25 Wall Balls 25 Sit Ups |
