Come check us out this week as we take on a classic running workout with a sandy twist.

Workouts for the Week of 9.11.2022

Monday 9.12.22 @5:30 pm

Sandy “TOSH”

Partner WOD:

Each pair will run the following for time with a 50/35 sandbag.
While one person runs, the other rests.

Three Rounds:
200m run
400m run
600m run.

Partner/or Individual TOSH:

Performed with no sandbag.

Three rounds:
200m run
400m run
600m run

Rest while partner runs or your rest time is the amount of time from previous interval ran.

Scaled:
Three Rounds:
100m run
200m run
400m run

Thursday 9.15.22 @5:30 pm

Restless

Four (4) rounds:
600m moderate pace (Goal pace is :03-:05 seconds slower per 100m than your MILE PR pace)
Rest :60 seconds
Run 30m into a 20m sprint then into 50m walk.
Rest :60 seconds
200m Fast (MILE PR pace)
Rest :60 seconds
Repeat x3

Scaled version:
Four Rounds:
400m run at your pace.
Rest :60
Run 50m, Walk 50m.
Rest :60
150m run at your own pace.

Rest :60
Repeat x3