W.O.D.: C Short Intervals

Day 2 Week 9
Tuesday, December 13, 2011 • Running

CFE Strength & Conditioning WOD:

4 rounds for time of:

Row 500m

12 Thrusters, 95/65 pounds

9 Ring Rows

Rest 1:00 between rounds. Post time to comments.


Endurance:

3+ Hours Before or After CFE Strength & Conditioning WOD

Choose ONE of the following sports:

Tabata: 8 rounds of 20 seconds on, 10 seconds off

8 x 20:10 All-Out Efforts

Swim (SS Tue, 3S Mon): 8 x 20:10, use pool or open water

Bike (SS Tue, 3S Wed): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (SS Tue, 3S Tue): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed

Row (SS Tue): 8 x 20:10, if on C2 use meters or watts

Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %.

 


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Comments (1)

Nate
on Monday, January 23, 2012 at 11:08 am
4
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