This Week’s WODs
*Cycle S/Week 9 of 12*
Short Interval (Mon 5:30pm): “Double Vision”
50 plate jumps (on 10lb plate)
100m sprint with heavy dumbbell or kettlebell (50/35)
Rest: Recover fully between reps (3+ minutes)
WOD Notes: The plate jumps are to be performed as fast as possible. Move immediately to pick up your object, and GO! Focus on a high stride frequency during the 100m sprint.
WOD Pacing: Aim to gauge your recovery accurately, so that the time it takes you to complete each set is consistent.
Methodology: Strength Endurance Total Distance: 800m Scoring: Score each of the 8 sets separately
Long Interval (Thurs 5:30pm): “Endure”
4 x 400m at easy recovery jog pace
Rest 1:00 between reps
*Fully recover prior to main workout below*
Run 400m, jog 200m, run 200m, jog 200m
Rest 2:00 between sets
WOD Pacing: Use your 4x400m warm-up intervals to establish the 200m jog pace in the main workout. Your run paces should be slightly faster than your 1-mile PR pace.
WOD Notes: The core of the main workout is your 200m recovery jogs. Your paces in these 200m jog intervals must match your average pace in your 4x400m warm-up!
Methodology: Lactate Threshold Total Distance: 6600m Scoring: Score the main workout only; score each of five sets separately (not counting the 2:00 rest period)
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