Warm Up Row 1000M conversational pace, break a sweat spend 5 minutes on double under technique Then 3 rounds 10 Air Squats to warm up the knees and hips 10 Pushups to warm up elbows and shoulders 10 KB Sumo Deadlift High Pull to warm up the low back and traps This is a challenging test. Keep track of weights and scalings for future reference. WOD Open 21.2 - 17.1 For time: 10 Dumbbell Power Snatch 50# / 35# 15 Burpee Box Jump Over 24" / 20" 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes Cool Down Low Back 4 Stretches 10 minute stretches Hamstrings and Hip flexors 3 sets of 15 reps reverse Hyper @ 25% back squat Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 21-15-9 Air Squats Sit Ups Push Ups
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808 4th Ave N
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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