This Week’s WODs
*Cycle S/Week 10 of 12*
Short Interval (Mon 5:30pm): “Backhand”
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
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.
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
*If you’ve got a 20-lb weight vest or body armor, wear it.
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