WODs for the Week of 4/16/17

Jeremy PRs his 5K!!! Way to go, Jeremy!

Image may contain: 1 person, standing, sky, basketball court and outdoor

This Week’s WODs

*Cycle S/Week 2 of 12* 

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

3 Rounds:

100m sprint, jog back to 50m mark

150m sprint, jog back to 50m mark

200m sprint, jog back to 50m mark

150m sprint, jog back to 50m mark

100m sprint, jog back to 50m mark

50m sprint, jog back to 50m mark

Rest 3:00

WOD Notes:  All intervals should be at your 400m PR pace, or as close as you can! VERY high intensity!! Be aggressive! NO walking!

#Mathishard

Methodology:    Speed/Strength Endurance     Total Distance:      3150m      Scoring:     WOD is for total time

Alternate Monday Rain WOD:     “Cochrans’ Garage WOD”

20 minutes–

Assault bike 1 mile easy; then alternate 0.5 mile HARD/0.5 mile easy until 20 minutes elapsed.

Rest 1:00

21-15-9

Wall balls 20/14

Sit-ups

KB swings 55/35

Scoring:     Record two separate scores–miles accumulated on bike, and metcon total time

Long Interval (Thurs 5:30pm):     HERO WOD THURSDAY–“Abbate”     *Row if raining*

1 mile run

21 Clean and Jerk 155/105

800m run

21 Clean and Jerk 155/105

1 mile run

Scoring:  WOD is for total time

Summer and Derek…Living Life! 🙂

Announcements

1. Happy birthday, Jerry!!! Hope you got a new cooler. 🙂

2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

 

 

 

 

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