WOD for Monday August 20th.
2 man Team: complete 10,000 lbs Each of OverHead Squat and Power Cleans. 5 K each or however you wanna break it down.
if you do 95# on barbell that means you need to complete 53 reps of OHS and 53 Reps of Power Clean EACH to equal 10K pounds. if you do 115# on barbell you must complete 44 reps of both movements...and so on. Depending on number of athletes in class we might set up two barbell or have one between the 2 man team. (one working at a time) TBD.
Running Week 6
Run 1. 2 x 2 miles @ 1/2 marathon pace with 2-3 min recovery
Run 2. Track WOD: 3 x 800M and 400. 2 min recovery after 800M's 90 seconds after 400M's. Pace should be near 2 mile time trial pace or better. Run last 400 all out.
Long Run: add 5-10 mins to previous longest run. Start off easy and gradually pick up the pace throughout the run. Last 1-2 mile should be run near Half Marathon pace.