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20
Oct

Sunday 102112

Link of the Day albany fitness

This Week's Mobility

 

Warm-Up:

3 Rounds:

10 Russian Swings

10 Ring Rows

10 Pushups

 

WOD:

I. 3 Rounds:

10 Hang Power Cleans (225/155)

5 Muscle-Ups

*15 Minute Cap

II. 3 Sets:

25 Weighted AbMat Situps

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

 

Competitors:

For more guidance, please email kevin.houston@albanycrossfit.com

 

Endurance:

Long Interval: 3 x 800m

*Rest 1:00, hold splits within 3-5 seconds

Short Interval: Tabata Running: 8 Rounds of 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 speed

Tempo/Time Trial: 30 minutes @ 85% effort

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