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Running Clock

By 08/19/2009No Comments


Warm Up

  • Light Stretching
  • 10 Lunges
  • 10 Push Ups
  • 10 Pull Ups
  • 10 Air Squats
  • 25 Sit Ups
  • More Light Stretching

Workout of the Day (WOD)

Run 1 mile
Two minutes of each:
Dumbbell thrusters  30M/20W or Barbell 65M/45W
Medicine ball cleans 20M/14W
Post total time and total reps plus calories (from row) to comments.
The clock runs continuously for the ten minutes after the run.

Core Work

  • 50 Knee 2 Elbows


Start the clock before the run – when the athlete completes the run they should jump directly on a rower for 2 mins – to Thrusters – to Med Ball Cleans etc…….  each exercise for 2 mins.  The clock never stops between exercises.