WODS for the week of 7.12.20

HEART of AMERICA Competition!

FULL HOUSE CONFIRMED FOR #HOA2020! In less than an hour, over 100 teams signed up to throw down this Sept 25-27th in Spfld, MO!

All Divisions are now SOLD-OUT! RX (30/30), Scaled (70/70), & Masters 40+ (10/10)

Please Email info@heartofamericacompetition.com for waitlist. If there is enough interest, we will add heats.

THANK YOU for your continued support…now get to training! 🇺🇸❤️💪🏽


WODS for the Week of 7.12.2020


Monday Short Interval 7.13.2020 @5:30 pm


endurance field day

There will be a running clock, but you will score each event separately.

Field Day Event #1: 0:00 – 3:00

Max double unders or singles for three minutes.

3:00 – 5:00 Rest

Field Day Event #2: 5:00 – 8:00

Max Calories Assault Bike. Score your calories on Assault Bike.

8:00 – 10:00 Rest

Field Day Event #3 10:00 – 14:00 

EMOM 100 meter run. There will be a total of four (4) runs. Score your fastest 100 meter time.

Field Event #4 16:00 – 19:00 

400 meter run. Rest remaining time. Score your 400 m run time.

19:00 – 21:00 Rest 

Field Event #5: 21:00 to 26:00 

600 meter run. Rest Remaining Time.  Score your 600 m run time.

26:00 – 28:00 Rest 

Field Day Event #6: 28:00 til Completion. 

200 meter sled push (Athletes pick your weight). We will have 25 meter increments to push the sled for our athletes for a total of eight (8) sled pushes.

You will pick your poison and weight. This will be for time.

This is as fast or slow as you want to go.

DETAILS:

We will be working on various capacities and skills. This will be similar to a field day like when you were in elementary school.

PURPOSE:

Focus on the heart rate and managing your pace. You will be spiking the heart rate from sled to run and bike to and double unders.

HINTS:

Steady on the sled and find a recovery within the two minute rest periods sprinkled throughout the workout.

SCORE:

This workout will have scores for each event.


Long Interval 7.16.2020 @5:30 pm


and then....

Five Rounds:

600 meter Moderate Pace

400 meter Easy Jog.

Rest 1:00 between rounds.

DETAILS:

Pace is based on your Mile PR pace.  The moderate pace will be :02-03 seconds slower than your MILE PR pace. You will look to be :12 to :15 seconds slower than a MILE PR pace)

Pace Calculation Tool:

https://www.active.com/fitness/calculators/pace

Based on my current pace.

My goal would be to run my 600 meter run from 2:47 to 2:52. This is :12 to :15 seconds slower than my current MILE PR pace.

PURPOSE:

Is to mix up your pace and focus on hitting a moderate pace each round. The jog will be recovery but no walk. Go at a pace you can recover and breathe through a normal conversation while running.

HINTS:

Hit your pace and stay consistent. Focus on your 100m split to see if your maintaining your pace. Keep moving.

SCORE:

Total Time.

 

 

 

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