This Week’s WODs
*Cycle S/Week 8 of 12*
Short Interval (No Class–Memorial Day): HERO WOD “Murph”
For Time (partition as preferred):
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
Long Interval (Thurs 5:30pm): “Shattered”
THREE Sets:
8 x 100m with 50 seconds rest between reps
4:00 rest between sets
WOD Notes: Your 100m pace for all three intervals must be faster than the average between your 400m and 1-mile PR times. As example, an athlete with a 400m PR of 72 seconds (or 18sec/100m) and 1-mile PR of 6:10 (or 23 sec/100m) would target all of their 100m intervals in sub-20.5 seconds.
Methodology: VO2 Max Total Distance: 2400m Scoring: Score each of the three sets separately
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Proximal Endurance 