WODS for the Week of 6.24.2018

Heart of America 2018

Hop to it… #HOA2018 Team Registration was this weekend. Don’t miss the 10 Year Anniversary of @hoacompetition this September 28-30th at The Springfield EXPO Center in @downtownsgf 🤘🏽🇺🇸🏋🏻‍♀️ 

As we get closer to HOA please check out the endurance class schedule and get into a class to gain that edge for HOA.

WODS for the Week of 6.24.2018

Monday Short Interval (5:30 pm) 6.25.2018

special sauce

Workout Description:

5 SETS:

300m at FAST pace (Mile PR Pace)

100m at easy recovery pace

100m at FAST pace or better (Below Mile PR pace)

100m at easy recovery pace

No rest between reps, 4:00 rest between rounds

Workout Detail:

This should be a good challenge and focus on hitting your paces and work on the recovery.

Your Pace:

The pace for this workout should be at your Mile PR pace or below minus the recovery jogs.

Your Score:

The workout will have five separately scored rounds.

Methodology:   V02 Max     Total Distance:      3000m=1.86 miles

Thursday Long Interval (5:30 pm) 6.28.2018

aerobic capacity track wod

Workout Description:

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

Workout Detail:

This covers alot of mileage so focus on getting a good recovery jog in between the moderate pace and fast pace intervals.

Your Pace:

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. 

Your Score:

You will score for total time.

Methodology:  Lactate Threshold   Total Distance: 6000m=3.72 miles

 

 

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