WOD 10052016

MONSTER MASH
9-6-3 reps for time of:
Squat Clean Thruster 155/105
Ring Muscle-ups

3 Rounds for time of:
15 Front Rack Lunge 155/105
15 Toes-to-bar
15 KettleBell Swings 70/53

For time:
150 Double-unders
75 Push Press 95/65

HINSHAW

“Finding your calm”

1000m at mod pace
3min rest
1000m at easy/mod pace
3min rest
1000m at mod pace
3min rest
4x100m max effort sprints with 75sec rest (that includes 100m of distance) between reps.
Total: 3800m

Workout Pacing: The moderate pace should be ~10-12sec slower per 400m than your mile PR pace. The easy/mod pace should be ~17-20sec slower per 400m than your mile PR pace.

As example, an athlete with a mile PR of 6min would target ~1:40/400m on the moderate paced 1000s and ~1:48/400m on the easy/mode paced 1000m interval.

The 4x100m pace is at max effort. The 75sec rest between reps must include cover 100m in distance. Your total time must be faster than your 400m PR time.

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8 Replies to “WOD 10052016”

  1. * WOD1: TC. 9 clusters (RX) + 3BMU + 6 clusters + 1 RMU
    * WOD2: TC. 2R + 20 (todo RX)
    * WOD3: 7′ 24” (RX)

  2. No recuerdo exactamente.
    Wod 1: sobre los 7′
    Wod 2: 9′ 30 y algo (cambie lunge x fs con 50)
    Wod 3: 5′ 47″

    La rodilla va empezando a funcionar, pero me veo fuera de forma aun… sobre todo en gimnasticos.

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