This Week’s WODs
*Cycle O/Week 6 of 12*
Short Interval (Monday 5:30pm): “SUNSTROKE”
3 rounds: 200m sprint, 100m walk, 100m sprint, 50m walk, 200m sprint
Rest 3:00 between rounds
Total Distance: 1950m Scoring: WOD is for total time
WOD Notes: (from aerobiccapacity.com) Attack these sprint intervals. Target interval times for each of the sprints that are FASTER than your current 400m max effort PR pace.
WOD Math: You will need your 400m PR pace for this WOD. Your 200m and 100m sprint paces should be based on your 400m pace for those distances. You’re not looking for a specific time to hit; just a time FASTER than the 400m pace for that distance. (See example in photo below.)
Please figure your pace PRIOR to coming to class! You WILL NEED a watch!
*This is based on my 400m PR of 1:40
Long Interval (Thurs 5:30pm): HERO WOD THURSDAY! “Rankel”
Complete as many rounds as possible in 20 minutes of:
6 Deadlift 225/155, 7 burpee pull-ups, 10 KB swings 70/55, Run 200m
Scaling: Scale loads/movements as needed