More Pics from our CFE Summer Workshop!
This Week’s WODs
*Cycle T/Week 7 of 12*
Short Interval (Mon 5:30pm): “Three Amigos”
3 SETS:
800m, 400m, 200m with 3:00 rest between reps
5:00 rest between sets
WOD Notes: 800m run is at your mile PR pace PLUS 20 seconds. 400m run is at your mile PR pace. 200m run is at your mile PR pace MINUS 10 seconds.
Methodology: Lactate Threshold Total Distance: 4200m Scoring: Score each set separately
Long Interval (Thurs 5:30pm): HERO WOD Thursday “The Seven”
7 RFT:
7 Handstand push-ups
7 Thrusters 135/95
7 Knees to Elbows
7 Deadlift 245/165
7 Burpees
7 KB Swings 70/55
7 Pull-ups
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Proximal Endurance 