W.O.D.: Short Interval

Friday, February 14, 2014 • EnduranceShort Interval

STRENGTH:

ME: Snatch Grip Deadlift

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds

30 - Double Unders

30 - Sit Ups

3 - Rope Climbs

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 (THU): Repeat 75m, recover :60s until form/pace deteriorates

Bike (THU): Repeat 500m, recover :60s until form/pace deteriorates

Run (THU): Repeat 400m, recover :60s until form/pace deteriorates

Row (THU): Repeat 500m, recover :60s until form/pace deteriorates

Ruck (THU): 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 (THU): Repeat 75m, recover :60s until form/pace deteriorates

Bike (FRI): Repeat 500m, recover :60s until form/pace deteriorates

Run (SAT or TT): Repeat 400m, recover :60s until form/pace deteriorates

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


Jennifer Barry



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Comments (3)

Tim
on Friday, February 14, 2014 at 04:56 am
3S training
My quads are suffering from serious DOMS, so had to rest in the am.

Pm: did deadlifts

Following wendler 5/3/1
Warm up
100kg 5 reps, 130kg 5 reps, 140kg 5 reps. Would have like to have done more on that last set but it wasn't my day.

After did bent over rows sets of 5 reps up to body weight (barbell) then good mornings (20kg) and weighted back extensions (20kg) 3 sets of 10 reps.

Got a big weekend of training/work/other so aim to do a big swim Saturday and a brick wod on Sunday. Tri next weekend not sure whether to do oly or sprint dist, hopefully this 1km tempo swim will give me some direction. Got a half IM coming up in may, looking foreward to that.
Brad Williams
on Friday, February 14, 2014 at 10:36 am
2/14/14 WOD
TT/Interval swim this morning. 1000m TT- 20:38 min./5 rec., 10 x 75m/1 rec.- Swim: 1:18,1:16, Pull Buoy- 1:26,1:25, Swim w/Paddles: 1:15,1:12, Pull Buoy w/Paddles: 1:18,1:17, Swim: 1:19,1:14, 500m Drill Down- Kick Drills (board, fins) 2250m.

Got some stretching in at school and will try to get more in after making trip home to parents.
McCusker
on Friday, February 14, 2014 at 08:08 pm
WOD 2/14
Annie - 7:14

Endurance WOD : 400m - 10 rounds
Comments are closed for this post.