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Weekly WODs: July 10-16, 2017

July 9, 2017

Tuesday:

400 meter w/ 90 sec rest
400 meter w/ 60 sec rest
400 meter w/ 30 sec rest
400 meter w/ 2-3 min rest
2000 meter Time Trial

Scaled option#1:

400 meter w/ 2 min rest
400 meter w/ 90 sec rest
400 meter w/ 2-3 min rest
1600 meter Time TrialRecord total time.

Thursday:

Rx: 5 x (100m + 200m + 400m), rest the same amount of time it takes to run the interval

Scaled I: 4 x (100m + 200m + 400m), rest the same amount of time it takes to run the interval

Scaled II x (100m + 200m + 400m), rest the same amount of time it takes to run the interval

Work to keep all intervals across the same distance the same. Half distances should be within 2-3 seconds of the next highest interval distance (your 100m time should be 2 to 3 seconds of your 100m times in the 200m, etc.). Tonight is a time to focus on pacing!

Sunday:

Endurance will meet at CrossFit Defined Lakeview at 9:00 a.m. for our Simulated Long Run workouts. Come see what all the fuss is about.

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