WODs for the Week of 4/2/17

This Week’s WODs

*Cycle R/Week 12 of 12*  Final Week!!!

Short Interval (Mon 5:30pm):   1-MILE TT    (We’re going to test this one out front tonight)

<<Recover>>

“Not My Problem”

6 Sets:

50m HEAVY max effort sled push sprint

<no rest>

Run 200m at FAST pace

Rest 3:00 between sets

WOD Notes:  Ditch your sled at the 50m mark, heading directly out on the 200m run.

WOD Math:  Your 200m pace should be as fast or faster than your 1-mile PR pace.

Methodology:     Speed/Strength Endurance      Total Distance:      Variable         Scoring:      WOD is for total time; include sled weight in your WODIFY post.

Long Interval (Thurs 5:30pm):   “Lizzy Dizzy”

2 Sets:

800m at moderate pace, rest 45 seconds

200m at fast pace, rest 90 seconds

600m at moderate pace, rest 45 seconds

200m at fast pace, rest 90 seconds

400m at moderate pace, rest 45 seconds

200m at fast pace, rest 3:00

WOD Notes:  The focus for this WOD are the 200m intervals.

WOD Math:  Target your 200s to your 1-mile PR pace; moderate intervals should run 2 seconds/100m slower than your mile PR pace.

Methodology:       Lactate Threshold       Total Distance:      4800m            Scoring:     WOD is for total time

Head to Two Rivers ASAP…so beautiful right now!!! #hellospring

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