750m X 4/1:30r WOD
2:59.4/2:58.6/2:57.7/2:57.6
3,315m Total

Recovery day

Vomit Spiral
After Chad workout
5,474m Total

500m X 12/1:10r
All under 2:00
6,761m Total

500/400/300/200/100
Part of Chad workout

3min X 6/2r
758/757/760/756/756/755

250m X 10

Cool down after Chad workout.

250m/500m/1,000m X 3
1 - 59.2/1:57.3/3:56.6
2 - 56.3/1:56.2/3:58.0
3 - 55.8/1:55.0/3:57.6
6,313m Total

Straight 5,000m

250m X 10
3,182m Total

Vomit Spiral
After Chad
3min X 3 - 728/733/735
2min X 3 - 497/496/501
1min X 3 - 260/267/282 (1:46.3)

500m X 10
Maintained 1:56 - 1:58 on all.
5,584m Total

1,000m X 3
Recovery
3,307 Total

500m X 10
5,658 Total

Round 3 - 3 X 500/1,000/250
After Chad

Round 2 - 3 X 500/1,000/250
After Chad

Round 1 - 3 X 500/1,000/250
After Chad

2,000m X 2
500m X 2
Recovery
5,180 Total

1,500m X 5
1 - 6:11.3 (2:03.7)
2 - 6:07.2 (2:02.4)
3 - 6:03.9 (2:01.3)
4 - 5:59.4 (1:59.8)
5 - 6:01.6 (2:00.5)
8,…

Vomit Spiral
3min: 753m (1:59.5)/761m (1:58.2)/762m (1:58.1)
2min: 508m (1:58.1)/513m (1:56.9)/516m (1:56.2)
1min: 258m (1:56…

250m X 10
3,146 Total

1,500m X 4
6:03 (2:01.0)
5:58 (1:59.3)
6:02 (2:00.8)
6:17 (2:05.6)
6,363 Total

1,000m X 3
Cool down after Chad

500/400/300/200/100
Part of Chad workout.