WODS for the Week of 5.5.2019

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Short Interval 5.6.2019 @5:30 pm

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on the

With a running clock……

0:00 – 6:00 minutes you will perform 800m run (Moderate Pace); Rest the remaining time after you completed your 800m interval.

Starting at minute 6:00 – 15:00 minutes every three minutes you will perform a 400m run (Moderate to Fast Pace) ; Rest the remaining time after you completed your 400m interval.

Starting at minute 15:00 – 20:00 minutes EMOM you will run 100m (Fast Pace); Rest the remaining time after you completed your 100m interval.

Rest 2:00 minutes

Starting at minute 22:00 – 30:00 minutes AMRAP 50m shuttle sprints.

Your Pace:

The goal is to hit your desired paces on the beginning intervals. The last eight minutes focus on getting as many 50m sprints as possible.

Your Score:

Your total score will the be the amount of 50 meter shuttle sprints in the eight minutes.

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Long Interval 5.09.2019 @5:30 pm

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future

6 Rounds

Run 600 meters moderate pace; 400m easy pace; 200m run at your Mile PR pace.

Rest 1:00 minute

Your Pace:

Focus on the 200m MILE PR paces and strive to hit your 600 meter moderate pace.

Your Score:

Your score will be for total time.