Wednesday 8/7/19
CrossFit WOD for Wednesday, August 7th
“DIANE”
21-15-9 reps for time:
deadlift, 102/70kg
handstand pushups
Post time to whiteboard.
Run Club, 6:30pm
We will meet at the bottom of the ramp, jog over to the track and do a team warmup.
2 rounds
2x400m, :45 rest b/t
3:00 rest
8x100m, :10 rest b/t
3:00 rest
2x400m, :45 rest b/t
Pacing: For the 400’s add :45 to your Mile PR Pace then divide by 4. Example: if mile PR is 6:15 my pace for the 400’s today should be 1:45 (6:15+:45=7:00, 7:00/4=1:45). The 100s should be fast, but not a full-on sprint. Take a calculated risk and see if you can push it keeping in mind you have two 400m as a finale. The 100s are the focus of the workout today.
ARTICLES
+ Ch 1: How Under Armour Is Helping James Newbury Prep, Train, and Recover – BarBend
+ Get To Know Maxwell’s Equations- You’re Using Them Right Now – WIRED