REMINDER: In addition to the Track WODs, from here on out we will also be posting some extra strength work that will fit in with our regular programming.

Track WOD – Week 7

Group:

6 x 400m Run w/ 60 seconds rest between efforts – All efforts should be done at Goal Mile Pace.

Self:

20 minute run for distance.  Strong and steady, see how far you can get.

Strength

A1. 4 x 6 Bench Press w/ 4 second decent to chest @ 65-70-75-75% -or- 7-8 RPE (Heavier than last week)

A2. 4 x 6 Chin-ups w/ 4 second negative (weighted if possible)

Then-

B1. 5 x 3 Speed Back Squats @ 60-70%

• slow decent down, 1 second hold at bottom, fast up

B2. 5 x 5 Depth Jumps off 20″ box to max vertical

• minimal contact with floor

B3. 5 x 10-15 GHD Sit-ups