WODS for the Week of 4.7.19

What’s keeping you?

Come try us out. Monday and Thursday night at 5:30 pm.

WODS for the Week of 4.7.19

Short Interval Monday @5:30 pm


Two Rounds:

800m Fast, 800m Easy

Rest 1 minute.

600m Fast, 600m Easy

Rest 1 Minute.

400m Faster, 400m Easy

Rest 1 Minute.

200m Sprint, 400m Easy

Rest 2 minutes between rounds.

Workout Detail:

Focus on your paces and get a good recovery run in order to hit your paces.

Your Pace:

Your goal will be to hit your fast paces at your MILE PR pace. Easy pace is a recovery jog.

Your Score:

Total time to run two rounds.

Long Interval Thursday @5:30 pm

pyramid of pain

50 meters sled push (Recommended (2) plates Males; (1) plate Female)

100 Walking Lunges

150 meters sled push

500 m run

100 Air Squats

500 m run

150 meters sled push

100 Walking Lunges

50 meters sled push

Workout Detail:

Fight through the leg fatigue to get through the reps and runs.

Your Score:

Total Time to complete all of the reps and sled pushes.

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