WODs for the Week of 7/23/17

Is Your Team Ready?

Image may contain: text

This Week’s WODs

*Cycle T/Week 4 of 12* 

Short Interval (Mon 5:30pm):  “Twinz”

3 SETS:

8 x 100m with 45 seconds rest between reps

4:00 rest between sets

 

WOD Notes:    Your pace for all of the 100m intervals should be slower than your 400 PR time, but faster than your 1-mile PR time.

Methodology:      VO2 Max       Total Distance:       2400m        Scoring:     Score three separate rounds for time

Long Interval (Thurs 5:30pm):   “Options”

2 x 3000m

5:00 rest between reps

 

Workout Details:  500m FAST, 500m slow, 400m FAST, 400m slow, 300m FAST, 300m slow, 200m FAST, 200m slow, 100m FAST, 100m slow.

Methodology:      Aerobic Threshold        Total Distance:      6000m         Scoring:     Score each 3000m interval separately

We Can Help. 

Image may contain: 7 people, shoes and shorts

Photo Credit:  Metcon Photos

Announcements

  1. Stay tuned for details on our CFE 1/2 day summer workshop…hosted by your coaches!! 🙂

  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Create a free website or blog at WordPress.com.

Up ↑

%d bloggers like this: