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Competitor WOD and Run Club mile program

5/22/2013

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Run Club mile training template
Day 1  8x200m run  rest 2:00 then decrease rest by :30 between each round.  Following the round of :30 rest start increasing rest back up to 2:00 by :30.  200-2:00-200-1:30-200-1:00-200-:30-200-1:00-200-1:30-200-2:00-200 
Total time should be 15% faster than best mile

Day 2 4x400    400-1:30-400-:45-400-1:30-400 
Total time should be 10-12% faster than best mile

Day 3 2x800  800-2:00-800 
Total time should be 5-8% faster than best mile 

Thursday WOD
100 Wallballs
30 CTB Pullups
30 Pistols 15/leg
60 DB snatch #70 30/hand

Saturday
100 Double Unders
40 HSPU
30 Toes to bar
20 STOH #155
30 steps walking front rack lunge #155 


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    Authors:  Brandon Ecker
    & Liz Carrier

    This blog will primarily serve those who wish to compete in CrossFit in some form.  We will primarily meet on Saturday at 11 am, and assign homework during the week.

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