Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. 3 Rounds 10 Pushups 10 Air Squats 10 GHD Hip Extension WOD This is a test, keep record of your weights and times for future reference. If the weights prescribed are going to take you more than 25 - 30 minutes, consider dropping the weights down 55% of your max. Regionals 14.6 50-calorie Row 50 Box Jump Over, 24 / 18 in. 50 Deadlift, 180 / 120 lb. 50 Wall Balls, 20 / 14 lb. 50 Ring Dips 50 wall-ball shots, 20 / 14 lb. 50 deadlifts, 180 / 120 lb. 50 box jump overs, 24 / 18 in. 50-calorie row Time cap: 21 minutes Men’s 320 - Gilstrap Women’s 244 - Anonymous Compare to 7/10/19 Cool Down Low Back 4 Stretches 7 Minute Upper Body Stretch 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 Goblet Squats Weighted Sit Ups
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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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