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4
Sep

Wednesday 090512

Link of the Day clifton park gym

This Week's Mobility

 

Warm-Up:

2 Rounds:

Run 200m

10 Overhead Squats (Empty Barbell)

10 Pushups

 

WOD:

I. Back Squat

3 x 5

II. 6 Sets:

30 second AMRAP Thrusters (85/55) 

30 second AMRAP Burpee Box Jumps (24/20)

30 second AMRAP Row for Calories

*Rest 90 seconds

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

 

Competitors:

6 Sets @ 100%:

30 second AMRAP Thrusters (85/55) 

30 second AMRAP Burpee Box Jumps (24/20)

30 second AMRAP miles on AirDyne

Active rest 8 minutes between sets – rest 12 minutes between sets 3 and 4

(DO NOT shorten rests, shorten set totals if needed)

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