WOD’s for the Week of 10/1

Some of the ladies who competed in The Warrior Dash this past weekend in St. Louis, MO! Congrats to all the runners who ran it!!

Short Interval (Mon 5pm, Tues 10AM): 10  x 200m w/ 2 min rest, hold each split within 2-3 sec of each other

C2: 10  x 200m w/ 2 min rest, hold each split within 2-3 sec of each other

Long Interval (Thurs 10AM, Thurs 5PM):  3 – 6 x 800m w/ 3 min rest, hold each split within 3-5 sec of each other or foul- coaches pick 🙂

C2: 3 – 6 x 800m w/ 3 min rest

Long Run (not coached, ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts):   5k @ 85% of 5k TT pace

ANNOUNCEMENTS:

1. Saturday 10/6- CFE HOA Training Clinic #4 8AM-9AM at CFS-west. Check the blog Friday for the WOD.

2. Panther Run THIS Sat 10/6- 5k and 12K- Go, represent, win prizes, dominate CFE style!