Endurance WOD Week 20th October 2014

19 Oct Endurance WOD Week 20th October 2014

Posted at 21:50h in Endurance WOD by Duncan 0 Comments

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Run:

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

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

Time Trial: 2k