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1
Sep

Sunday 090212

Link of the Day albany fitness

This Week's Mobility

 

Warm-Up:

Group Dynamic

 

WOD:

I. 3 Minute AMRAP:

5 Burpees

5 Kettlbell Swings (70/53)

10 Double-Unders

*3 Minutes Active Rest

II. 3 Minute AMRAP:

5 Burpees

5 Kettlbell Swings (70/53)

10 Double-Unders

*3 Minutes Active Rest

III. 3 Minute AMRAP:

5 Burpees

5 Kettlbell Swings (70/53)

10 Double-Unders

IV. 3 Minutes Per Leg – "Couch Stretch"

*Scaling options for all athletes will be provided by the coaches in classes

 

Competitors:

Part 1:

Hit the WOD (only 2 minutes active rest between AMRAP's)

 

Rest 6+ hours

 

Part 2:

Row 1K @ 80% effort

Rest walk 2 minutes

Row 1K @ 90% effort

Rest walk 2 minutes

Row 1K @ 100% effort

 

Endurance:

 

Week 3

Long Interval: 3 x 1200m

*Rest 3:00, hold efforts within 3-5 seconds

Short Interval: 4 x 400m

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

Tempo/Time Trial: 45:00 @ 85% Effort

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