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. Target an “easier” opening 800m speed and then get progressively faster.

WOD Math—Your 400m speed should be moderate; target a pace that is 2-3 second/100m slower than your 1 mile PR.

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

Long Interval (Thurs 5:30pm): “Expectations”

Part 1

3 SETS:

300m run (or ROW*) at fast pace

30 sec air squats at slow recovery pace

30 sec rest after each set

Part 2

3 SETS:

200m run (or ROW*) at faster pace

30 sec of air squats at a slow recovery pace

60sec rest after each set

Part 3

3 SETS:

100m run (or ROW*) at MAX EFFORT

30 sec of air squats at a slow recovery pace

90 sec rest after each set

WOD Notes—The core of this WOD is the recovery air squats. No need to count your air squats. Start them as quickly as possible, following your run/row effort. Focus on getting control of your breathing and clearing that fatigue…actively!

WOD Math—Fast, Faster, FASTEST!

*If the wind chill is ridiculous, we may move this WOD inside and row as an alternative. Be prepared for either scenario!

Total (Run) Distance: 1800m Methodology: Speed Endurance Scoring: Score each of the three parts individually