folks so I was traveling yesterday and did not get the wods out
Wods for the week
1 minute efforts in your sport of choice.
Go as hard as you can covering the same distance each time.
Some rules -- do as many rounds/ reps as you can until your form breaks down or
until you lose several meters if distance
Do not do less than 5 , hopefully you can do 7 and do not do more than ten ( if
you can do more than ten you were not going hard enough!)
Swim -- 25m, 50m, 75m, 100m
Run -- 50m, 100m, 200m, 400m
The first round goes up the ladder the second round goes down the ladder and third
round goes up the ladder and fourth round goes down the ladder etc.
So first round for swimmers is 25, 50, 75, 100
Second round is 100, 75, 50, 25 Etc
Rest between efforts should be 15 seconds to 45 seconds
Rest between rounds should be 3-5 minutes