Sunday 081212


Link of the Day albany gym

This Week’s Mobility



Run 200m

20 Walking Lunges

20 Inchworms

Then… Review Rowing Technique


I. Row 2k Time Trial

II. 5 Minutes in Pike Stretch

Scaling Levels for all abilities will be provided by your coach.




Hit The WOD

*Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.


ACF Endurance Team:

Short Interval-


3-7 intervals of:


*1 minute rest between intervals


Long Interval-

2-4 intervals of:

1 mile

*Rest 5 minutes between intervals; hold 5-10 seconds


Time Trial/Tempo

3 intervals of:

5K at 10K Time Trial pace

*5-10 minutes rest between intervals; hold with 2-3 minutes