W.O.D.: Short Interval

Friday, January 31, 2014 • EnduranceShort Interval

STRENGTH:

DE: Box Squat 12 x 1 on :45s @ 75% 1RM

Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod


CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible In 15:00

12 - Power Snatches (65/45)

10 - Push Ups

Post number of rounds to comments.


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): Repeat :30s on, :30s off until form/pace deteriorates

Bike (THU): Repeat :30s on, :30s off until form/pace deteriorates

Run (THU): Repeat :30s on, :30s off until form/pace deteriorates

Row (THU): Repeat :30s on, :30s off until form/pace deteriorates

Ruck (THU): Repeat :30s on, :30s off until form/pace deteriorates, 55# Ruck/Boots/Utes

Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): OFF

Bike (THU): Repeat :30s on, :30s off until form/pace deteriorates

Run (SAT or T): Repeat :30s on, :30s off until form/pace deteriorates

Post sport, times, and total number of intervals to comments.



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Comments (7)

Kona Cole
on Friday, January 31, 2014 at 10:15 am
Endurance Wod
m/51(today)/5'5"/145

11 rnds + 4 snatch
Rx'd
McCusker
on Friday, January 31, 2014 at 12:26 pm
WOD 1/31
Strength-225 Box Squat
WOD- 9 rounds 5 reps Rx
A. Duhaime
on Friday, January 31, 2014 at 01:50 pm
Strength + S&C
75% @ 155
4 rounds + 3
jordan
on Friday, January 31, 2014 at 01:53 pm
tough one!
11 rounds as rx. Thanks for the great wod
Brad Williams
on Friday, January 31, 2014 at 02:51 pm
1/31/14 WOD
Interval swim this morning. 800m Warm-Up (FS, Kick, Float & Paddle, Fins, Skulling), 38 x 30/30 rec. Int.- 12 x 30/30 Hypoxic (I tried not to breath as long as possible during int. If I needed air I popped up on the spot then swam again)-300m, 8 x 30/30 (Fins)- 300m, 10 x 30/30 (Pull Buoy, Swim)- 300m, 8 x 30/30 (Kick Board, Swim)- 200m, 200m Cool-Down (Swim, Kick) 2100m.

No S&C because of PT after school. Going to try some strength work tomorrow after swim.
Shaun
on Friday, January 31, 2014 at 04:25 pm
31 Jan WOD
Strength: 12 X1 w/ 275
S&C: 8 Rounds cmpltd. Hurt.
Alex
on Friday, January 31, 2014 at 05:24 pm
9 rounds in 15 minutes, Rx. Did squats yesterday, so I subbed in cable training.
Comments are closed for this post.