WODS for the Week of 7.7.19

HOT and HUMID!

Be sure to bring water and stay hydrated as the pavement warms up!  If you body doesn’t feel right, then it probably isn’t right. Let your coaches know if your feeling nauseous sick. No reason to over exert yourself.


 

WODS for the week of 7.7.19


Short Interval 7.8.19 Monday @5:30 pm


easy bake oven

6 ROUNDS
RUN 200 M – EASY
RUN 300 M – FAST
RUN 200 M – FASTER
REST 90 SECONDS BETWEEN
ROUNDS
TOTAL: 4200 M

SCORE: TOTAL TIME INCLUDING
REST. DON’T MESS UP PACES
TO GET A BETTER SCORE.

GOAL: EACH ROUND SHOULD
BE ROUGHLY THE SAME TIME.
LEARN HOW TO FIND THESE
PACES.


Long Interval 7.11.19 Thursday @5:30 pm


popsicle

All runs will be at a moderate pace.

2000 meters Easy pace easing into Moderate pace as your body and legs warm up.

Rest 1:00

300 meters (:06 to :09 seconds over the Mile PR pace)

Rest 4:00

1600 meters ( 32 to :48 seconds over Mile PR pace)

Rest 1:00

300 meters (:06 to :09 seconds over your Mile PR pace)

Rest 4:00

1200 meters (:24 to :36 seconds over Mile PR pace)

Rest 1:00

300 meters Done! (:06 to :09 seconds over Mile PR)

TOTAL: 5700 M

SCORE: TOTAL TIME INCLUDING
REST. DON’T MESS UP PACES
TO GET A BETTER SCORE.

GOAL: Focus on the Moderate paces throughout and fight to fall in between the paces. Not to fast or to slow. Please refer to our book and coaches to find your appropriate paces.

 

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