W.O.D.: Short Interval

Tuesday, February 04, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

21-18-15-12-9-6-3

Dumbbell Squat Clean (35/25)

Push Ups

Post time 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 (TUE): Repeat 50m, recover :60s until form/pace deteriorates

Bike (TUE): Repeat 800m, recover :60s until form/pace deteriorates

Run (TUE): Repeat 200m, recover :60s until form/pace deteriorates

Row (TUE): Repeat 250m, recover :60s until form/pace deteriorates

Ruck (TUE): Repeat 500m, recover :60s 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 (TUE): Repeat 50m, recover :60s until form/pace deteriorates

Bike (WED): Repeat 800m, recover :60s until form/pace deteriorates

Run (MON): Repeat 200m, recover :60s until form/pace deteriorates

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


CrossFit Endurance Seminar, Contender CrossFit


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Comments (2)

Brad Williams
on Tuesday, February 04, 2014 at 08:23 am
2/4/14 WOD
Interval swim this morning. 20 min. AMRAP Warm-Up- 100m Each (Swim,Kick,Pull)- 2 Rds. + 100m Swim + 100m Kick +70m Pull, 20 x 50m/1 rec.-47-48 sec. avg., 400m Drill Down (Kick, Float & Paddle, 6-3-6 w/fins, Swim. 2300m.

No S&C today I have PT after school. Will get some mobility work in warming up kids.
Mike
on Wednesday, February 05, 2014 at 05:21 am
S&C
11'59"
Comments are closed for this post.