Alternative Athletics
Last week’s locker WOD.
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Find Your 1 Rep Max Clean at least 7 reps must be over 90% Compare to 4/2/20 Recovery: 2 Rounds 20 Wall Balls 400 Meter Run/Walk  
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 Max Turkish Get-up Compare to 3/18/20 then 2 min Max Air Squats Recovery: 21-15-9 Pull Ups Air Squats Sit Ups  Max Bench Press
@ least 7 reps over 90% Then 2 min max GHD Hip Extension Compare to 3/6/20 Recovery: 25 Reps of each: Box Steps Jumping Pull Ups Kettle Bell Swings Pull Ups  Find Your 1 Rep Max Shoulder Press then 2 Min Max GHD Hamstring Curl Compare to 2/3/20 Recovery: 2 Rounds 20 Wall Balls 400 Meter Run/Walk 1 Rep Max Find your max Clean and Jerk at least 7 reps must be over 90% Compare to 1/21/20 then Find your 2 Min max Russian Twist (25% of max Snatch) Recovery: 25 Reps of Each Box Steps Jumping Pull Ups Kettle Bell Swings Sit Ups   1 Rep Max 3 min max 100ft Prowler Push Compare to 1/7/20 Recovery: 3 Rounds (same bar) 12 Front Squats 10 Deadlift 8 Push Press Finish Up with 15 Minute Bike  Find Your 1 Rep Max Weighted Pull up then Find your max Air Squats in 2 min Compare to 12/24/19 Recovery: 30-10 Walking Lunges 10 Burpees between each set    Find your 1 rep max Back Squat at least 7 reps over 90% then 2 minutes max Double Unders Compare to 12/10/19 Recovery: 2 Rounds 20 Wall Balls 400 Meter Run/Walk   Find Your 1 Rep Max Deadlift Compare to 11/26/19 Recovery: 5 Rounds 10 Push Ups 10 Air Squats 200 Meter Run |
