WODs for the Week of 12/25

  This Week’s WODs *Cycle Q/Week 10 of 12* Short Interval (Mon 5:30pm):   “Sole Sauce” 3 SETS: 6 x 200m at 1-mile PR pace w/ 100m easy recovery jog between reps 1 x 400m at 1-mile PR pace 10 seconds rest 200m easy recovery jog Rest 3:00 between sets Methodology:        VO2 Max      Total Distance:         7200m        Scoring:          Score each ofContinue reading “WODs for the Week of 12/25”

WODs for the Week of 12/18

  Merry Christmas, CFE!!! This Week’s WODs *Cycle Q/Week 9 of 12* Short Interval (Mon 5:30pm):  “Polar Express” RUN Option–3 SETS 300m run at easy pace, 12 jumping split lunges, 200m run at moderate pace, 10 jumping split lunges, 100m run at FAST pace, 8 jumping split lunges, 10 second sprint at MAX EFFORT pace Rest 2:00Continue reading “WODs for the Week of 12/18”

WODs for the Week of 12/11

This Week’s WODs *Cycle Q/Week 8 of 12* Short Interval (Mon 5:30pm):  “Snappy” 3 SETS: 800m, 1:00 rest, 400m Rest 3:00 between sets Methodology:     Lactate Threshold       Total Distance:      3600m         Scoring:      Score each of the three sets individually WOD Notes–Your 400m speed needs to be consistent in every set. Your 800m speed should be slower than your 400m speed. TargetContinue reading “WODs for the Week of 12/11”