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18
Aug

Sunday 081812

Link of the Day albany gym

This Week’s Mobility

 

Warm-Up:

 

50 Jumping Jacks

400m run

30 Inchworms

20 Burpee Broad Jumps

10 Jumping Air Squats

 

WOD:

 

I. 5 Sets:

10 Weighted Barbell Lunges in Front Rack (5 steps each leg)

*Rest as needed

*Taken off of squat rack

II. Burpee Volume Ladder

 

Competitors:

Rest Day

 

Endurance:

 

Week 1

Long Interval: 3 x 800m, rest 2:00, hold splits within 3-5 seconds

Short Interval: 3 x (100m + 200m + 400m)

*Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc

Tempo/Time Trial: 10k TT

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