Endurance WOD Week 25th August 2014

26 Aug Endurance WOD Week 25th August 2014

Run:

Short Interval: 3rds 400m 60%, 200m 80% 100m Max effort. 100m walk recovery between each part, 3min rest between each round

Long Interval:  1 mile easy, 5 x 100m fast pace , 1 mile easy, 5 x 100m fast pace, 1 mile easy 1 min rest between each mile, 20 secs rest between each 100m

Time Trial: 1600m

Row:

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 jog (each main effort is max effort, hence the long recovery times!)

Time Trial: 2k