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8
Sep

Sunday 090912

Link of the Day clifton park gym

This Week's Mobility

 

Warm-Up:

Agility Ladder Drills

 

WOD:

I. 3 Sets:

15 Clean and Jerks (115/80)

15 Burpees

Run 400m

*Rest 3 minutes between sets

II. 3 Minutes "Couch Stretch" per leg

III. Barbell Smash on calves

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

 

Competitors:

Part 1:

I. For Time @ 80%:

15 Clean and Jerks (115/80)

15 Burpees

Row 500m

*Rest 6 minutes

 

II. For Time @ 90%:

15 Clean and Jerks (115/80)

15 Burpees

Row 500m

*Rest 6 minutes

 

III. For Time @ 100%:

15 Clean and Jerks (115/80)

15 Burpees

Row 500m

*Rest 6 minutes

 

Rest 6+ hours

 

Part 2:

Run 1 mile @ 80%

Rest 5 minutes

Run 1 mile @ 90%

Rest 5 minutes

Run 1 mile @ 100%

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