WODS for the Week of 5.5.2019
Short Interval 5.6.2019 @5:30 pm
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.
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 total score will the be the amount of 50 meter shuttle sprints in the eight minutes.
Long Interval 5.09.2019 @5:30 pm
Run 600 meters moderate pace; 400m easy pace; 200m run at your Mile PR pace.
Rest 1:00 minute
Focus on the 200m MILE PR paces and strive to hit your 600 meter moderate pace.
Your score will be for total time.