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This Week’s WODs

*Cycle R/Week 11 of 12*

Short Interval (Mon 5:30pm):   “Newport Beach Crippler”

For Time:

30 body-weight back squats, then

1 mile TT

Long Interval (Thurs 5:30pm):   “Death Zone”

4 x 100m at moderate pace w/10 second rest

600m at fast pace, 100m walk

4 x 100m at moderate pace w/10 second rest

500m at fast pace, 100m walk

4 x 100m at moderate pace w/10 second rest

400m at fast pace, 100m walk

4 x 100m at moderate pace w/10 second rest

300m at fast pace, 100m walk

4 x 100m at moderate pace w/10 second rest

200m at fast pace, 100m walk

4 x 100m at moderate pace w/10 second rest

100m at fast pace

WOD Notes: 

WOD Math: Target a fast pace equal to your 1-mile PR pace. Target a moderate pace about 2-3 sec/100m slower than your 1-mile PR pace.

Methodology:       Lactate Threshold       Total Distance:        4400m           Scoring:       WOD is for total time

  Don’t forget!! LIV’s RUN FOR LIFE 5K…April 15th! 🙂

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