Monday:
Long Interval: Repeat 800m, recover 2:30 until form/pace deteriorates
WOD: 10 min. AMRAP
15 plate ground-to-overhead (45/25)
25 sit-ups
25 squats
Category: .Endurance/Marathon
Here is a Word document with information you’ll need on preparing for your marathon!
EWOD 1 (2 pts): 8 x 200m with 2 min rest = 8 rounds of 200m repeats with 2 minutes rest between each 200m. The repeats are to be held as tightly as possible, meaning as little deviation as possible or on the prescribed times.
EWOD 2 (2 pts/4 pts): Time Trial: Run 5K or 10K
EWOD 3 (3 pts): Choose ONE of the following
Bike: 10M @ 85%
Run: 10k @ 85%
Row: 10k @ 85%
Ruck: 2k @ 85%
WORKOUTS
Challenge WOD (4 pts): “Dae Han”
3 RFT:
Run 800 meters with a 45 pound barbell (or sandbag)
15 foot Rope climb, 3 ascents
12 thrusters (135/85)
WORKOUTS
Challenge WOD (4 pts): For time: Run 5k
*Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.