19 Oct Endurance WOD Week 20th October 2014
Short Intervals: 6-8x 200m Intervals 2 mins rest between rounds.
Long Intervals: 4-6x 800m 2:30 rest between rounds
Time Trial: 2x 1600m TT 5min rest between tests
Short Interval: 10 rounds: 1min ON with 1min OFF (rest)
Long interval: 1x800m 6min rest, 1x600m 5min rest, 1x400m 4min rest 1x200m 3min rest, 1x100m
2min rest, 400m easy (each main effort is max effort, hence the long recovery times!)
Time Trial: 2k