WODs for the Week of 4/9/17

This Week’s WODs

*Cycle S/Week 1 of 12*

Short Interval (Mon 5:30pm): “Sparkler”

1 x 400m, rest 60 seconds

2 x 300m w/ 100m walk between reps

Rest 3:00

1 x 400m, rest 60 seconds

3 x 200m w/ 100m walk between reps

Rest 3:00

1 x 400m, rest 60 seconds

4 x 100m w/ 100m walk between reps

WOD Notes: Manage your rest well; be prepared to meet your pace for each interval

WOD Math: Use your 1-mile PR pace

Methodology: VO2 Max Total Distance: 2800m Scoring: WOD is for total time

Long Interval (Thurs 5:30pm): “Dogwood Bridge” (Revised)

From the base of the Kansas Expwy Footbridge…

4 x 400m at 2-3 seconds/100m slower than your 1 mile PR pace. Rest 30 seconds between reps.

1 x over and back bridge repeat at challenging but sustainable pace. Rest 1:00.

1 x 800m at 2-3 seconds/100m slower than your 1 mile PR pace. Rest 30 seconds between reps.

1 x over and back bridge repeat at challenging but sustainable pace. Rest 1:00.

2 x 400m at 2-3 seconds/100m slower than your 1 mile PR pace. Rest 30 seconds between reps.

1 x over and back bridge repeat at challenging but sustainable pace.

DONE!

Methodology: Lactate Threshold Total Distance: Who knows?? 🙂 Scoring: WOD is for total time

WOD Notes–Run (away from the bridge) 200m out, then 200m back (400m), and twice for the 800m. Your coach will mark the turnaround point with a cone. Your focus should be on staying just below that lactate threshold throughout this WOD. The rest times are relatively short, so manage your rest time well–breathe and recover!

WOD Math–Make note of your time for the first over and back bridge repeat. Aim to match and maintain that challenging but sustainable pace throughout.