WODs for the Week of 10/22/17

 Image result for the hills are alive

This Week’s WODs

*Cycle U/Week 5 of 12*  

Short Interval (Monday 5:30pm):  “The (Dogwood) Hills Are Alive!”

3 x MAX EFFORT hill sprints, walk back down the hill to recover after each

Run 10 minutes at a moderate pace

3 x MAX EFFORT hill sprints, walk back down the hill to recover after each

DONE!

WOD Notes:  This WOD will be performed on the roadway directly in front of CFS. Begin at the base of the hill, near the gas station (adjacent to Classic Rock front entrance). Sprint UP the hill (toward SkyZone), ending at the stop sign. Turn around and walk back DOWN the hill to recover. Once you reach the bottom of the hill, turn around and begin your next sprint. Once you complete the walking recovery from your third sprint, run at a moderate pace (out and back) so that you have returned to the base of the hill to begin your next set of sprints by the time 10 minutes is up.

*SAFETY NOTE: Sprint UP the hill on the left side of the street. Cross the street and walk back DOWN on the right side (i.e. runners on the left side of the street, walkers on the right).

Methodology:    Speed/Strength Endurance    Total Distance:   Variable    Scoring:   Time each of your six hill sprints separately.

Long Interval (Thurs 5:30pm):   “Aerobic Capacity Track WOD”

1200m run, 200m slow recovery jog, 400m run

Rest 3:00

1000m run, 200m slow recovery jog, 400m run

Rest 3:00

800m run, 200m slow recovery jog, 400m run

Rest 3:00

600m run, 200m slow recovery jog, 400m run

WOD Pacing:   Your pace for the 1200/1000/800/600m intervals is your 1-mile PR plus 2 seconds/100m. Your pace for the 400m interval is your 1-mile PR minus 1 second/100m.

Methodology:     Lactate Threshold     Total Distance:     6000m     Scoring:   WOD is for total time

Image result for the hills are alive running meme

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