This Week’s WODs
*Cycle O/Week 7 of 12*
Short Interval (Monday 5:30pm): “CFS Onward and Upward”
Run for 20min at a comfortable pace, approximately 70% of your mile PR pace. End your 20min of distance at the bottom of the Kansas Ave. footbridge.
Then, EIGHT hill sprints to middle of bridge. Sprint up the hill at maximal effort. Walk to recover the rest of the way down. Aim to recover for at least 2:00 before beginning the next hill sprint.
Total Distance: (individualized) Scoring: Record each of your eight sprint interval times.
Long Interval (Thurs 5:30pm): “SLINGSHOT!”
2 x 2 miles, rest 5:00 between efforts
WOD Notes— You are aiming for negative splits. Figure it out–and make it happen! 🙂 You’re going to have to keep that first mile in check, in order to meet your goal. *Compare mile one to mile two, then mile three to mile four.*
Total (Run) Distance: Scoring: Record each ONE-mile interval separately.
Please figure your pace PRIOR to coming to class! You WILL NEED a watch!