WODs for the Week of 8/27/17

We Have a Question. Going into HOA and/or Dogwood…How’s Your Mental Game??

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Let’s Find Out. 

This Week’s WODs

*Cycle T/Week 9 of 12* 

Short Interval (Mon 5:30pm):  “Bound and Determined”

Part One:  Hill repeats–Coach’s Choice

Part Two:  6 SETS

25 ft of max distance Broad Jump, immediately into 200m run at 98% effort (to retain form)

WOD Notes:    Rebounding on the broad jumps is OK; course distances will be marked accordingly. This WOD is all fast-twitch development–on the hill and the back lot, both.

Methodology:    Speed/Strength Endurance     Total Distance:    1200m + hill repeats   Scoring:    Score Part Two only, for total time (including rests)

Long Interval (Thurs 5:30pm):   “Valkyrie”  (WOD Credit Taylor Drescher)

1-HOUR Time Cap:

400m Run

20 burpees

400m Run

19 burpees

400m Run

18 burpees

400m Run…

Continue to descend all the way to 1 burpee. 🙂

WOD Notes:    This WOD is all mental. Can you beat the clock?

WOD Pacing:  The 400m pacing is 1-mile PR + 5-6 seconds/100m

Methodology:    Aerobic Threshold    Total Distance:     8000m      Scoring:     WOD is for total time if finished, and for completed work if not.


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