Thursday September 22, 2022

Coach Mike’s WOD Talk

Macrocycle: “Booty and the Spartan Beast” - Week 8 of 13
Mesocycle/Minicycle: Peak Transition Week

+Supplemental Work For: Spartan Beast Race Prep

Daily, At-Home Mobility

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Section 1: MetCon

TESTING
"Daniel"
For Time
50/100%Max Pull-ups
400m Run*
21 Thrusters (95/65/45/35/35%)
800m Run*
21 Thrusters
400m Run*
50/100%Max Pull-ups

*Run Scaling
Sub 7:30 Best Mile: 400m-800m-400m Runs
7:30-10:00 Best Mile: 300m-600m-300m Runs
10:00+ Best Mile: 200m-400m-200m Runs

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Supplemental Work

How and When to Add Bonus Work

Spartan Beast Prep

Instead of Class,

3-Mile Easy Run