Week 3

Sept 14-20 --
Running WODs
#1
One mile Time Trial
Rest 5:00
Then 3 x 600m efforts. Rest 1:30 between each. Hold efforts within 3-5 seconds

#2
8 x 200m
Rest 2:00 between each
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Swimming WODs
#1
6 x 100m on 4:00 total
Hold fastest average

#2
12 x 50m. Rest 2:00 between each Hold fastest average
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Rowing WODs
#1
6 x 250m on 4:00 total
Hold fastest average

#2
3 x 2000m row. Rest 5:00 between each
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Cycling WODs
#1
1 x 5k Time Trial
Easy spin 5:00
Then 3 x 2000m sprints. Rest 1:30 between each effort

#2
10 x 500m sprints
Easy spin for 3:00 between efforts