Week 28th July

31 Jul Week 28th July

Posted at 07:54h in Endurance WOD by Duncan 0 Comments

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Run:

Short Interval:

10x 50m sprint, max effort. Walk Back recovery

Long Interval:

1Mile max for the day

Then 6x 400m with 15 seconds static rest, then a steady 200m Jog

400m Times are based off of your 1 mile (1600m) time.

Mile Time 400M

4:40 1:09.6

5:00 1:14.6

5:20 1:19.5

5:40 1:24.5

6:00 1:29.5

6:20 1:34.5

6:40 1:39.4

7:00 1:44.4

7:20 1:49.4

7:40 1:54.3

8:00 1:59.3

8:20 2:04.3

8:40 2:09.2

9:00 2:14.2

9:20 2:19.2

9:40 2:24.2

10:00 2:29.1

Tempo Run:

3k steady

Row:

Short Interval:

10x 1min max distance 1 min rest

Long Interval:

3 rounds: 3x500m with 30sec rest between efforts and 5min between rounds

Tempo Row:

3k Steady