WODs for Wednesday 8-19-15 and Thursday 8-20-15August 19, 2015
Your choice Wednesday, you’ll perform the WOD you skipped on Thursday.
Last week you set a value, whether it was time, distance or possibly calories. Possibly you ran a 5k for time. You rowed 20 minutes for max meters, or you went 200 calories on the airdyne for time etc etc.
This week, cut that value in half. Pace equal to last weeks pace. Rest an equal amount of time. x 3 total efforts.
This will get you 150% of last week’s volume at the same pace.
I know you’re confused. Here’s some simple examples.
a) Last week you ran our 5k course, (our mile course 3 times). This week run 1.5 miles for time as fast or faster than your 5k pace. If your 5k time was 30 minutes, expect to run 1.5 miles in less than 15 minutes. Rest 15 minutes and repeat 2 more times.
B) Last week you rowed for 20 minutes. You went 4400 meters. This week row for 10 minutes and get more than 2200 meters. Rest 10. Repeat 2 more times.
- If this breaks down in such a way as to keep you at the gym longer than you can stay you have a couple of options.
- 1st- If you can stay longer tomorrow, do the metcon listed below.
- 2nd- Shorten your rest interval. You may not need to rest the entire 1 to 1 ratio before you are fully recovered.
- 3rd- This is my least favorite, but only do 2 cycles.
Sprint Chipper Metcon
8 Box Jumps to 30″/24″
4 Cleans @ 155/105 (These can be power or full and can go from the floor or the hang. Your fastest path is #1 from the floor and 2-3-4 from the hang with no drops.)
2 Lengths “sled” push @ 20″ Box plus 90/45
x4 attempts roughly 1 every 6 – 8 minutes.
Our sled push is the cuboid boxes on the astroturf. The actually slide quite smoothly and evenly. For now, all athletes must keep the box at 20″. Put your head low, lock your arms and drive with your legs.
The goal is to go as fast as possible from start to finish. These are sprint efforts and are meant to be in the 90 sec to 2 minute range. Everything except the burpees are scalable. This feels a lot like interval tuesday. Understand that the size of the class may mean that some people get more rest than others. Don;t get all twisted about it. Instructors: 6 Minutes is the LEAST amount of time between starts.
I went every 6 minutes today and my times were 1:38, 1:35, 1:28, 1:35.