WODs for the Week of 6/11/17



This Week’s WODs

*Cycle S/Week 10 of 12* 

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

Part 1

2 Sets:

500m at moderate/fast pace, no rest,

500m at easy pace, no rest,

400m at moderate/fast pace, no rest,

400m at easy pace, no rest,

300m at moderate/fast pace, no rest,

300m at easy pace, REST 3:00

Part 2

4 x 100m sprints at your 400m PR pace with FULL recovery between reps.

Methodology:       Lactate Threshold      Total Distance:      5200m          Scoring:     For Part 1:  score each set separately, minus the 3:00 rest; For Part 2:  score each 100m sprint separately.

Image result for sisson hero wod

Long Interval (Thurs 5:30pm):  HERO WOD Thursday!  “Sisson”

Complete as many rounds as possible in 20 minutes of:

15-ft rope climbs, 1 ascent

5 burpees

200m run

*If you’ve got a 20-lb weight vest or body armor, wear it.

Image result for sisson hero wod

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