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Weekly WODs: September 24-30, 2012

September 23, 2012

Tuesday:

Endurance will meet Tuesday at the Barry and Lakeshore Drive location at 7:00 p.m. Workout will be scaled for anyone new to endurance. ** NOTE NEW LOCATION

Long/Mid:
2 Rounds
1600m Run, 90 sec rest
800m Run, 90 sec rest
400m Run, 90 sec rest

Short:
2 Rounds
800m Run, 90 sec rest
400m Run, 90 sec rest
200m Run, 90 sec rest

Thursday:

Endurance will meet Thursday at the Barry and Lakeshore Drive location at 7:00 p.m. Workout will be scaled for anyone new to endurance. ** NOTE NEW LOCATION

8 rounds total (four of each), 45 sec on/15 sec off
– Air Squats
– Lunges

6 x (400m, rest, 90 sec, 200m In-n-Out, rest 90 sec)

The 400m intervals should be run at a consistent 400m pace. Try to maintain your interval times between 2-3 seconds on these. In between each 400m interval you will run a 200m In-n-Out. (In-n-Out should be run hard for the first 1/4, coast the second 2/4 at a slower pace than when you started, then as soon as you hit the cones to run back you will run max effort back to the start) For the In-n-Out your goal is not pace but to run three different paces and recognize the difference between each. Most important is that your return effort is a 100% effort.

Sunday:

Long: 10 mile run TT
Mid: 7 mile run TT
Short: 2 mile run TT (100% effort)

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One Comment leave one →
  1. Erin permalink
    September 25, 2012 8:50 am

    First workout in Kiev. Had to try pretty hard to shake off the jet lag. It’s not the same as running with the group but it got done, and I enjoyed a chocolate waffle afterwards:) hope to find a kettle bell in Odessa tomorrow!

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