IT’S GONNA BE A GREAT WEEK FOR A TIME TRIAL!
We always like to test our athletes every twelve weeks with an all out TIME TRIAL effort. Well this is the week. If your looking to PR your MILE or get a baseline for the next cycle of CFE, come join us this week.
WODS for the WEEK of 7.8.2018
Monday Short Interval 7.9.2018 5:30 pm
400m time trial
400 Meter Time Trial.
THEN, recover and commence into an additional Endurance WOD with some grip training to boot.
“GRIP and GO”
You must carry your Kettlebells with you at all times in between transitions from Double Unders to ROW to ASSAULT BIKE to SKI ERG and of course the Farmers Carry.
40 Double Unders (Scale with 60 singles) We will start Double Unders on the platforms on the West Side of the gym.
400 Meter Row
30 Cals on Assault Bike
30 Calories Ski Erg
200 Meters Farmers Carry 70/55 lb (Two Kettlebells down the ramp to the 200 meter turnaround and back to the finish line) If you drop the Kettlebells to the ground at any time you must do 10 Air Squats.
200 meter Sprint.
Pretty simple this week, run as fast as you can for a sustained max effort pace for 400 meters.
You will score only the 400 meter time trial for time.
Methodology: Speed Total Distance: 400 Meters =.25 miles.
Thursday Long Interval 7.12.18 5:30 pm
mile time trial
1600 Meter Time Trial, recover and you will end the class with an abs session as selected by coach that week.
Pretty simple this week, run as fast as you can for a sustained max effort pace for 1600 meters.
You will score the 1600 meter time trial.
Methodology: Speed Total Distance: 1600 Meters =1.00 Mile