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Alternative Athletics

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Last week’s locker WOD.

Weekly Update 8/6 - 8/12

8/6/2017

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8/6
"Tommy V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

8/7
Alpine
6 Rounds
45 seconds max Russian Twist @ 25% max snatch (single count)
45 seconds max Hammer Swing
3 Minute rest


8/8
Start at 50% of your max Clean
do one every minute on the minute
go up 10#  every minute until you reach 75% of your 1 rep max
then go 5# every minute until you cannot get the given weight done in the given minute

8/9
Find your 1 rep max Split Jerk
at least 7 reps must be over 90%


8/10
20 minute AMRAP
15 Back Squat @ 50% max
15 Situps
30 Ski Jumpers 2 count

8/11
CrossFit Hero Hansen
5 Rounds
30 Kettlebell Swing
30 Burpees
30 GHD Sit-up


8/12
15-12-6
Atlas Stone Clean
15-12-9
Turkish Get-up @ 55% max

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    808 4th Ave N
    Billings, Mt
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    schedule:

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    Kettlebell Class
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    Barbell Club 
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    Kettlebell Class
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    Saturday -
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    8am

    Community Class
    10am


    Sunday-
    Open Gym
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