WODS for the Week of 10.11.20

Your workouts got you down and out?

Greg and Rodmy after a little bike ride.

You sucking wind after a workout? Do you need a boost to increase your aerobic capacity?  If you do, come check us out on Monday/Thursday night @5:30 pm.

WODS for the Week of 10.11.2020

Monday 10.12.2020 @5:30 pm


Two Rounds:

The pacing for all runs will be within your Mile PR pace or faster.

200m, rest 30 sec;

200m, rest 30 sec; 1

100m, rest 15 sec;

100m, rest 15 sec;


Rest 4:00

Repeat sequence again.

Recover with a 800 meter walk/jog after class completes the workout.


This is a Speed Endurance based workout with intense interval work, but a full recovery between rounds. Low Volume with interval distances less than :60 seconds.


To train high intensity and recruit fast twitch fibers and force them to develop endurance.


This is a low volume workout with intense intervals and less rest B/T intervals. We will be adding a challenge with a slight hill run on some intervals.

Run Course:

We will be running in front of the gym this week.  The course will be marked for the class.  You will run to 100/200 meter mark, rest and run back to start point. You will perform the last 200 meter run and walk back to start point. Your rest time starts after your last 200 meter run.

Your Score:

Score each round separately for two scores.

Methodology: Speed Endurance

Total Meters: 1600 meters.

Thursday 10.15.2020 @5:30 pm


Army Cpl. Patrick D. Tillman died April 22, 2004 serving Operation Enduring Freedom.  Cpl. Tillman, 27, of Chandler, AZ, assigned to 2nd Battalion, 75th Ranger Regiment, Fort Lewis, WA; Tillman was killed April 22 when his patrol vehicle came under attack near Spera, Afghanistan.

Patrick Tillman left the Arizona Cardinals of the NFL to serve in the Army in 2002.  He joined the Army Rangers and served several tours in combat before he was killed in the mountains of Afghanistan by friendly fire.

This will be a tough and demanding workout. Please see below for workout options this week.

RX as prescribed above for each individual athlete. 

RX Partner Version: 

Seven Rounds.

7 Partner Deadlifts (315/205) or partition reps as needed between athletes.

200 meter sprint. One athlete will run while the other rests, then switch.

15 Synchro Pull Ups or Partition reps as needed between athletes.

Rest :45 seconds between rounds.

Scaled Version for individual or partners. 

Seven Rounds:

7 Deadlifts (Weight TBD by each athlete)

200 meter run. (One runs, one rests, then switch)

15 Jumping Pull Ups. (Partition as needed if performed with partner)

Rest :45 seconds between rounds.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: