WODs for the Week of 5/29

Memorial Day Murph–Monday @10am, Kickapoo HS, Springfield

This Week’s WODs

*Cycle O/Week 4 of 12*

Short Interval (NO CLASS in observance of Memorial Day):  HERO WOD–“Murph”

Run 1 mile, 100 pull-ups, 200 push-ups, 300 air squats, Run 1 mile; you may partition reps as you like, run distances must be completed in their entirety at beginning and end of workout.

Total Distance:  3200m     Scoring:  For total time

Scaling:  Scale movements or distance as needed

C2:  WOD as above

Long Interval (Thurs 5:30pm):  “I Wanna Go Fast”

2 Rounds:  400m at moderate pace, rest 2:00, 400m at mod/fast pace, rest 2:00, 400m at mod/fast pace, rest 2:00, 400m at FAST pace

**Rest 2:00 between rounds

*Please figure your pace PRIOR to coming to class! You WILL NEED a watch!

Total Distance:    3200m       Scoring:  Score TWO separate rounds

Scaling:  Scale the number of rounds, or intervals as needed

WOD Notes—The “FAST” interval should be at your mile PR pace. The “mod/fast” intervals should be 2-3 sec slower than the “FAST” intervals.

WOD Math—go to http://www.coolrunning.com. Enter your mile PR time in the section ‘calculate pace.’ Change miles to meters, and enter 400. Now hit ‘calculate time’ which will give you your 400m FAST pace. Add 2-3 seconds to that time for your mod/fast pace. See below for an example…


C2:  WOD as above, with row distances set at 500m.


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