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18
Jun

Tuesday 061912

Link of the Day

clifton park gym

Warm-Up:

3 Rounds:

10 Inchworms

10 Spiderman Lunges

then…

Shoulder Mobility

WOD:

I. Practice Rowing Technique

II. 5 Sets:

10 Chest-to-Bar Pullups

Row 20 seconds @ 90% (Competitors – Airdyne)

30 Double-Unders (as fast as possible)

*Rest walk 3 minutes between sets

Scaling options for all ability levels will be provided for by your coach

 

Competitors:

*Come in early and perform before the WOD –

I. Power Clean – 2-3 x 5; rest 2 minutes

II. Clean Pulls @ 120% max clean; 2,2,2,2,2; rest 90 seconds

III. Bench Press Close Grip @ 30X1; 2-3 x 4; rest 2 minutes – 80%

*Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact kevin.houston@albanycrossfit.com for more information.

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