WODS for the Week of 11.29.20

Thanksgiving Fat Pants!

Do you need to get your fat pants out this week after Thanksgiving? Everyone put on a few lbs. this weekend. We have some good workouts to burn that turkey and gravy.


WODS for the Week of 11.29.20


Monday 11.30.2020 @5:30 pm


thanksgiving fat pants

Thirty Six Minute Running Clock:

Perform 6 rounds of:

2 min AMRAP

Assault Runner Calories

1 Minute Rest

2 Min AMRAP

Assault Bike Calories

1 Minute Rest

Workout Detail:

This will be a aerobic threshold workout.

Purpose:

Find a comfortable pace and keep moving through the workout and accumulate calories. This isn’t about sprinting or intensity. This is about getting through each round and test your capacity as the workout continues.

Hints:

Keep moving and find a comfortable pace.

Run Course and Pace:

We will be inside and go back from Assault Runner to Assault Bike.

Your Score:

Score will be Total Calories on Runner and Bike for the duration of the workout.


Thursday 12.3.2020 @5:30 pm


mile high

2 rds for Time
400 meter Assault Runner
800 meter Row
400 meter Assault Runner
800 meter Ski Erg

Workout Detail:

This will be a lactate threshold workout.

Purpose:

This is a higher volume workout with longer distance intervals with less rest between intervals.

Hints:

The runs and combination of row and ski will test your ability to get through that lactate burn and recovery between intervals. Just get through the interval and move to the next challenge.

Run Course and Pace:

We will be inside and go back from Assault Runner, rower to ski erg.

Your Score:

Score will be Total Time.


 

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