WODS for the Week of 6.21.20

Happy Fathers Day!

We would like to shout out to all of the fathers who strive to be role models and mentors to our kids. This is a tough job, but fatherhood is a wonderful thing.  Happy Fathers Day!


WODS for the WEEK of 6.21.2020


Monday Short Interval 6.22.2020


flying start

5 Sets:

150m Fast or Faster; focus matching or beating your previous time. This will be as fast as you can.

Your starting point will begin 5 Steps from starting line. It is designed to provide you a full running start into your 150 meter sprint.

150 meter recovery walk back to starting line, then,

400m moderate pace. The moderate pace will be based on your Mile PR pace.  You will run :08 to :12 seconds slower than your Mile PR pace.

Rest 2:00 minutes between sets.


Thursday Long Interval 6.25.2020


okey dokey

600 meter moderate pace. This will be :12 to :18 seconds slower than your Mile PR Pace.

600 meter Easy jog.

800 meter Moderate pace. This will be :16 to :24 seconds slower than your Mile PR pace.

400 meter Easy Jog.

1000 meter Moderate Pace. This will be :20 seconds to :30 seconds slower than your Mile PR pace.

200 meter easy Jog.

1200 meter Fast Pace. This will be at  your Mile PR pace. This is designed to be as fast as possible in your Mile PR pace.

Done!