WODS for the Week of 3.7.2021

Congratulations to the Clantons!

Welcome Berekiah Everett Clanton into the world. He was 7lbs 6oz and 19.75”. Baby and mommy are doing great, both are strong and healthy.

WODS for the Week of 3.7.2021

Monday 3.8.2021 @5:30 pm

flying starts

5 Sets:

150 m Fast

400 m recovery jog.

Rest 2 min b/t sets.

Workout Detail:

The 150s will be performed as fast as pace as you can maintain.  Focus on getting faster on each interval run.

All intervals will have flying starts – meaning that the interval will start 5 steps prior to the 150m start.  Try to hit the starting line while accelerating to your targeted intensity.

The purpose of the workout is to give the runner an indication of their 400m speed.

Aerobic Capacity:


Workout Hints:

Your first 150 meter run will be your slowest interval. Focus on hitting a faster intensity as each interval increases.

Your Score:

Total Time.

Thursday 3.11.2021 @5:30 pm

two part

Part 1:

200m Moderate Pace

Rest :15 seconds.

400m Moderate Pace

Rest :30 seconds

600m Moderate Pace

Rest :45 seconds

800 m Moderate Pace

Rest :60 seconds.

Part 2:

10x150m any pace w/:10 second rest b/t interval.

Focus on hitting +/- 1 second without looking at your watch after finishing the interval.

Workout Detail:

Moderate Pace should range fall in between :03-:05 seconds slower per 100 meters. Example: 200 meter run Mile PR Pace is :20.  Your goal will be to hit :26 – :30.

Aerobic Capacity:

Aerobic Threshold

Workout Hints:

Focus on not hitting a fast pace for this workout. Focus and maintain the moderate pace for each interval. The 150 runs will be at any pace. Focus on just hitting a comfortable recovery pace. Your goal is to be +/- :01 second for each interval.

Focus on hitting +/- 1 second without looking at your watch after finishing the interval.

Your Score:

Total Time.



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