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15
Sep

Sunday 091612

Link of the Day clifton park gym

This Week's Mobility

 

Warm-Up:

Junkyard Dog Warm-Up

 

WOD:

I.  Establish 1 Rep Max Power Clean

II. 10 minute AMRAP:

12 Pullups

12 Pistols

12 Hand-Release Pushups

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

 

Competitors:

AMRAP Calories on AirDyne in 10 minutes

 

Endurance:

Long Interval: "Lactate Shuffle" 5:00, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Short Interval: Tabata Running 8 x 20 seconds on, 10 seconds off

*If possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed

Tempo/Time Trial: 5k TT

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