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25
Aug

Sunday 082612

Link of the Day clifton park gym

This Week's Mobility

 

 

Warm-Up:

Row 500

25 Inchworms

Lax Ball on Foot

 

WOD:

I. For time:

30 Unbroken Chest-to-Bar Pullups

Run 400 m

25 Unbroken Chest-to-Bar Pullups

Run 400 m

20 Unbroken Chest-to-Bar Pullups

Run 400 m

15 Unbroken Chest-to-Bar Pullups

*Scaling options will provided for all athletes by their coach in class

 

Competitors:

Pre-WOD

I. Swim 25 m free style @ 95%

Rest 45 sec chest under water x 6 

Swim 25 m underwater x 6

(rest 45 sec at end) 

*Rest as needed

 

Endurance:

 

Week 2

Long Interval: 3 x (200m + 400m + 600m)

*Work:Rest 1:1

 

Short Interval: 10 x 200m

*Rest 90 seconds, hold splits within 2-3 seconds

 

Tempo/Time Trial: 10M TT

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