WOD:

1) Back Squat:

@ 0:00 – 10 Reps

@ 3:00 – 10 Reps

@ 6:00 – 10 Reps

@ 9:00 – 5 Reps

@ 11:00 – 5 Reps

@ 13:00 – 5 Reps

@ 15:00 – 5 Reps

Warm-up as needed. Start around 60% of your 1RM and build from there. Reference 9/19/16 for loading. Look to work heavier than 4 weeks ago.

2) Max Reps:

3 minutes Row For Calories

3 minutes Squat Cleans 65/45

3 minutes Bar Facing Burpees

Extra Work:

3) Russian Kettlebell Swings: 3 sets of 30

Rest 90-120 seconds between sets. Heavy as possible.

4) Run:

A) 5 sets: (200m run at fast pace, 100m run at easy pace, 500m run at moderate pace) with 100m walk between sets

B) 5 x 70m sprints with full recovery between reps

Part 1 Workout Details: These intervals are designed to simulate a typical race with a fast start phase, into a short “calming down” phase, and finally into your race pace phase.

Part 1: Workout Focus: The core of this workout is the 100m intervals. Focus on getting control of your breathing and settling into your running stride. This 100m interval is programmed to be at an easy pace. Easy in this workout is not a slow recovery jog. Focus on a quick speed transition between intervals.

Part 1 Workout Pacing: All your fast 200s should have the same target time. All of your easy 100s should have the same target time. And yes, all of your moderate 500s should have the same target time.

Part 2 Workout Details: Start within 3min of completing Part 1. Focus on building your leg speed during these controlled 70m sprints. Accelerate for 20m, sprint at 98% while retaining form) for 30m, slow your speed during your final 20m. Walk back to start for recovery.

Workout courtesy of Chris Hinshaw.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE