{"id":2727,"date":"2013-11-01T16:08:49","date_gmt":"2013-11-01T21:08:49","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=2727"},"modified":"2013-11-01T16:08:49","modified_gmt":"2013-11-01T21:08:49","slug":"p-e-ooc-work-for-nov-3-week","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=2727","title":{"rendered":"P.E. OOC work for Nov. 3 week"},"content":{"rendered":"

WOD: Broken 5K<\/strong>
\n5 rounds, each for time:
\n1000m run
\n2 minutes rest<\/p>\n

Try to keep your times on each round within 3-5 seconds. That means holding back a bit on the first couple of rounds and then pushing it hard in the later rounds.<\/p>\n

The 1000 meters would be 2\u00bd laps around the track\u2013or you can go to runningmap.com<\/a> and chart a course on the paved roads on campus.
\nThis will give you a pretty good idea of what is a sustainable time for running a kilometer. This will help you set a goal for next Sunday when you\u2019re running 5 of them consecutively. On the course, there will be markers every half-kilometer to help you pace yourself.<\/p>\n

 <\/p>\n

Other work (your choice): <\/strong><\/p>\n

WOD: Tens
\n<\/strong>5 RFT\u2014choose from the following exercises depending on what skills you’re trying to improve in:
\n10 knees-to-elbows<\/strong> \u2014 or \u2014 10 pull-ups<\/strong>
\n10 kettlebell swings<\/strong>, 1.5\/1 pd \u2014 or \u2014 10 power cleans<\/strong> (choose your weight)
\n10 dips<\/strong> or ring dips<\/strong> \u2014 or \u2014 10 double-unders<\/strong><\/p>\n

SKILLS \u2026<\/strong><\/p>\n