WODS for the Week of 5.12.2019

My Mom is Stronger than Your Dad!

Shout out to all of the awesome moms who grace our gym and our endurance classes. Our gym has some awesome moms.  Be sure to tell your mom how much you love her today.


WODS for the Week of 5.12.19


Short Interval Monday (5.13.19) @5:30 pm


brinkley

There will be a thirty-two minute running clock.

Six Minutes:

Run 100 meters every :30 seconds (Scaled 50 meters);

Rest 2:00

Four Minutes:

Run 100 meters every :30 seconds (Scaled 50 meters)

Rest 2:00

Two Minutes:

Run 100 meters every :30 seconds (Scaled 50 meters)

Rest 4:00 minutes

Five Minutes:

AMRAP 100 meter shuttle runs within five minutes;

Rest 2:00

Three Minutes:

AMRAP 100 meter shuttle runs within three minutes;

Rest :60 seconds

One Minute:

AMRAP 100 meter shuttle runs within the minute.

Done!

Workout Detail:

Each athlete will attempt to run within the time cap every :30 seconds. The last twelve minutes is a AMRAP of 100 meter runs.

Your Pace:

As fast as you can to get within the time caps.

Your Score:

You will score the total amount of 100 meter runs in the AMRAP portion of the workout.


Long Interval Thursday (5.16.19) @5:30 pm


the act

Each athlete will perform the following:

1 x 1600 meters (Easy Pace)

Rest :60 seconds

2x 400 meters run (Fast Pace) with :60 seconds rest in between;

1 x 800 meter run (Easy Pace)

Rest :60 seconds;

3 x 400 meter runs (Fast Pace) with :45 seconds rest in between;

400 meter run (Easy Pace)

Rest :45 seconds;

4 x 400 meter runs (Fast Pace) with :30 seconds rest in between.

Done!

Workout Detail:

This is a lactate threshold workout so look to focus on the easy paces for recovery and hit your fast paces.

Your Pace:

This workout will shuffle between easy to fast paces.

Your Score:

This workout is for total time.

 

 

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