Master WOD Archive 7.16.12 to 7.22.12

by Jason Jaksetic


WOD for 7.16.12

Success is a science; if you have the conditions, you get the result.
-  Oscar Wilde

30 burpees
30 bicycle kicks
30 push-ups
30 jumping lunges
30 tuck jumps
10 pull-ups
30-50 crunches


WOD for 7.17.12 brought to you by Gaspari Nutrition

The best preparation for good work tomorrow is to do good work today.
- Elbert Hubbard

CLICK HERE to view tomorrow’s WOD by James Villepigue CSCS & Hobie Call and brought to you by Gaspari Nutrition.



WOD for 7.18.12

An ounce of performance is worth pounds of promises.
– Mae West

Mile Repeats

Warm-up:  Run 15 minutes, gradually ramping up intensity.  Put in a few 30 second accelerations to a speed faster than race pace.

Main Set:  Plan on running 2-5 one-mile repeats.  Start the first one at your 5k pace, but decide for yourself that you will get faster with each repeat.  You should finish well above a 5k pace on the final interval.

If you normally do a 8 minute mile pace over a 5k time trial, your mile splits for this WOD might look something like 8.00, 7.40, and 7.15.  Dig deep on the last one.  You just might surprise yourself.  You are teaching your body how to respond to a new kinds of stresses.  This is what makes you grow as a runner – experience!

Cool down:  Jog to help get some of the lactic acid out of your legs and then stretch.

What is lactic acid?  Here is some additional info on our blog.


WOD for 7.19.12

You can’t wait for inspiration. You have to go after it with a club.
- Jack London

1 mile run, 100 lunges.
1 mile run, 100 squats.
1 mile run, 100 lunges.

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WOD for 7.20.12

You can’t wait for inspiration. You have to go after it with a club.
- Jack London

1 mile run, 100 lunges
1 mile run, 100 squats
1 mile run, 100 lunges


WOD for Saturday, 7.21.12

The only place success comes before work is in the dictionary.
- Vince Lombardi

Long Run with Burpees

Make tomorrow’s run the longest of your week. Bring your upper body into the equation by performing 10 burpees upon the completion of each mile. Finish the run strong by doing a set of 30 burpees and then 30 crunches.


WOD for Sunday, 7.22.12

Action is the foundational key to all success.
- Pablo Picasso

Take advantage of weekends to squeeze in extra workouts. There are no rules that limit you to one workout a day. So, tomorrow shoot for two training sessions.

As you advance in your fitness you might find that one workout a day is not enough to meet your goals. This might be familiar territory to many of you, but for our newer athletes, this can offer quite a challenge. Tomorrow schedule a morning workout and an afternoon or evening session as well, and commit to doing them both.

The first workout should mix both aerobic and strength elements and be the more intense of the two. The second workout should be aerobic and can be a recovery workout if you are hurting.

WOD 1: Run 4-10 miles, 50 burpees, 50 lunges, 15 pull ups
WOD 2: Run 3-5 miles or cross-train (1 hour swim, bike, etc)

Be sure to stretch well after each workout.


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