Hey there, Mr. Roddy! Hang in there, pal!
We love you!!!
“I can do all things, through Christ who strengthens me.”–Philippians 4:13
This Week’s WODs
*Cycle T/Week 1 of 12* It’s a NEW cycle!!!
Short Interval (Mon 5:30pm): “My Legs…”
2 x 3 minutes at moderate weight sled pull
2 x 2 minutes at moderate/heavy weight sled pull
2 x 1 minute at heavy weight sled pull
Rest 2:00 between all reps
WOD Notes: Aim to be working for the vast majority of these time domains (i.e. choose a weight that won’t leave you stranded and heaving for the bulk of the timeframe). Recover well…and right back at it. This WOD is about being EXPLOSIVE! Push HARD!
Methodology: Speed/Strength Endurance Total Distance: Variable Scoring: Post weights used for each of the three intervals–moderate/moderate-heavy/heavy
Long Interval (Thurs 5:30pm): “Sixteen Sets”
200m at 1-mile PR pace
100m at easy jog pace
No rest between reps or sets
WOD Pacing: Here’s your chance to put those fancy new 1-mile PRs to the test!!!
WOD Notes: Yep. That’s a lot of sets. For those of you who are strength-biased where your fatigue factor is concerned (i.e. over 20%)…this type of WOD is imperative for the development of your engine. You need steady-state output, and volume. For those of you who are endurance-biased (i.e. under 20%)…this WOD is your jam. Hit those paces! Manage your easy jogs well, and stay engaged. 🙂
Methodology: Aerobic Threshold Total Distance: 4800m Scoring: WOD is for total time
Stay tuned for details on our CFE 1/2 day summer workshop…hosted by your coaches!! 🙂
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