WOD’s for the Week of 4/22

christianoliviascott and karen

 

 

Congrats to all our runners this weekend! Scott and Karen represented at the Camp Barnabas 1/2 marathon, Christian took home a first place finish at the kids color run and Olivia ran her first race! 

Short Interval (Mon 5pm, Tues 10AM): Run 200, 60 seconds rest, Run 200, 50 seconds rest, Run 200, 40 seconds rest, Run 200, 30 seconds rest, Run 200, 20 seconds rest, Run 200, 10 Seconds Rest, Run 200, 20 seconds rest, Run 200, 30 seconds rest, Run 200, 40 seconds rest, Run 200, 50 seconds rest, Run 200

C2: Row 250, 60 seconds rest, Row 250, 50 seconds rest, Row 250, 40 seconds rest, Row 250, 30 seconds rest, Row 250, 20 seconds rest, Row 250, 10 Seconds Rest, Row 250, 20 seconds rest, Row 250, 30 seconds rest, Row 250, 40 seconds rest, Row 250, 50 seconds rest, Row 200

Long Interval (Thurs 10AM, Thurs 5PM):  2 x 800 with 3:00 Rest, 2 x 600 with 2:00 Rest, 2 x 400 with 90 seconds Rest, Rest 5:00, 1 Mile Time Tria

C2:  2 x 1000 with 3:00 Rest, 2 x 750 with 2:00 Rest, 2 x 500 with 90 seconds Rest, Rest 5:00, 1 Mile Time Trial

Announcements:

1. 1/2 marathon training class 4/ 27 @ 8AM

2. Go Girl 1/2 Marathon T-shirt orders are due by April 22nd TOMORROW !!!

3. Go Girl 1/2 Marathon Countdown- 3 weeks!!! Make sure you are figuring out your nutrition plan, wardrobe etc

Advertisements

One thought on “WOD’s for the Week of 4/22

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s