WODs for the Week of 8/20/17

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This Week’s WODs

*Cycle T/Week 8 of 12* 

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

Run 500m at 1-mile PR pace, rest 3:00

200m SPRINT, rest 3:00

400m at 1-mile PR pace, rest 3:00

150m SPRINT, rest 3:00

300m at 1-mile PR pace, rest 3:00

100m SPRINT

WOD Notes:    Sprints are all-out efforts. Manage your rest well!

Methodology:    VO2 Max     Total Distance:    1650m      Scoring:    WOD is for total time

Long Interval (Thurs 5:30pm):   “Lizzy Dizzy”

2 Sets:
800m at moderate pace, rest 45 seconds
200m at fast pace, rest 90 seconds
600m at moderate pace, rest 45 seconds
200m at fast pace, rest 90 seconds
400m at moderate pace, rest 45 seconds
200m at fast pace, rest 3:00

WOD Notes:    The focus for this WOD are the 200m intervals.

WOD Pacing:  Target your 200s to your 1-mile PR pace; moderate intervals should run 2 seconds/100m slower than your mile PR pace.

Methodology:     Lactate Threshold     Total Distance:      4800m       Scoring:     WOD is for total time

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