12/17
Fin 4 rounds Run 400M Row 500M Compare to - 5/31/17 12/18 Three Steps Down 15 - 10 - 5 Rope Pull @ max shoulder press Turkish Get-up @ 55% 12/19 - edited 12/18/17 Coffland Dead Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m Run 30 Pushups 12/20 Three Steps Down 42 - 30 - 18 Air Squats 21 - 15 - 9 Push Press@ 45% of Jerk 12/21 Three Steps Down 30 - 20 - 10 Superman Russian Twist@ 25% Snatch 12/22 "Gwen" Clean & Push Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. 12/23 15 Min AMRAP 10 Ring Dips 20 Hip Extensions
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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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