Programming is going to look a little different. In an effort to make sure WODs are posted in a timely manner, I will be posting all 3 WODs for the week at once.
Our weekly Tue meet-ups will rotate between the Short Interval (SI) and Long Interval (LI) workouts.
Our bi-weekly Sunday meet-ups will not always correspond with the Tempo/Time Trial workout. The Sunday runs are for us to get out and enjoy running together, sometimes this doesn’t involve suffering together.
DO NOT do all 3 Endurance WOD’s the same day, or even on consecutive days. If you are, you are doing them wrong. Don’t understand? Please make a second and talk to me to find out why.
On to the workouts!
8 x 200m w/ 200m easy jog/walk recovery.
Hold all intervals within 2 – 3 seconds. 10 Burpee penalty for every interval outside of range, to be done at end of workout.
2 x 400m & 2 x 1000m w/ 2 min recovery
5 Mile Time Trial
This is an all out effort and should be done on race like terrain.
EVERYONE!!! Needs to perform at a minimum a 5k TT this week. Get after it people!