W.O.D.: Short Interval

Tuesday, February 18, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

Every Min on the Min for 15:00

1 - Power Snatch

2 - Hang Power Snatches

3 - Overhead Squats

(Choose a challenging load that will still allow for great technique)

Post load(s) 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 :90s on, :60s off until form/pace deteriorates

Bike (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Run (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Row (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Ruck (TUE): Repeat :90s on, :60s off until form/pace deteriorates, 65# 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 (WED): Repeat :90s on, :60s off until form/pace deteriorates

Run (TUE): Repeat :90s on, :60s off until form/pace deteriorates

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


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Comments (4)

Brad Williams
on Tuesday, February 18, 2014 at 06:16 am
2/18/14 WOD
Strength & Conditioning first. 10 min. Alternating every min. on the min. 30 35# KB Swings, 30 2 Arm Battle Rope Swings. That was really hard. After some recovery 3 x 5 min. AMRAP/1 rec. of 10 55# KB Deadlifts, 10 155# Shrugs, 10 Pull-Ups. Rd. 1- 2 + Deadlifts + Shrugs + 3 Pull-Up, Rd. 2- 2 + Deadlifts + Shrugs + 4 Pull-Ups, Rd. 3- 2 + Deadlifts + Shrugs + 5 Pull-Ups. This was a hard AMRAP. I made it up and a little heavier than I normally would. The first WOD is from today's CF Football WOD that I modified some.

After some recovery intervals on the bike. 15 min. Warm-Up (Spin), 15 x 90/1 rec., 12 min. Cool-Down.

Smashes for mobility. Will get more in later on. Back is feeling better. I think a couple more weeks and I'll be good.
Tim
on Tuesday, February 18, 2014 at 07:03 am
3s training
Am: rested
Pm: dead lifting and cleans

Continuing with wendler on my deads

Wu
110kg-3 reps, 130kg- 3 reps, 145kg - 5 reps. Would have been easier if I had some chalk!!

Did done hanging squat cleans up to 80kg

Then did done westside method on cleans. First ME: 2 reps 80kg, 2 at 85kg, 1 fail at 90kg, 1 at 90kg.

Then every 45 secs I did 2 cleans at 65kg for 10 rounds.

I'm enjoying this reduced volume, I get a sleep in!!
John P.
on Tuesday, February 18, 2014 at 02:18 pm
2/18 WOD
1. WOD as Rx, 75#
2. Run: 12x 1:30 on, :60 off.
John Rushin
on Tuesday, February 18, 2014 at 05:53 pm
2/18/14 Workout
Morning Session
-Dynamic warm-up for 10 minutes.
-Ran 3.1 miles at 5K time trial pace. Time 21:01.

Afternoon Session
-Warm-up with PVC stretches, 500m row then 3 ends of 5 HR push-ups, 5 AKB @ 26lbs, 5 OH squats with PVC, followed by snatch and OH squat form work with PVC.
-Completed the Strength and Conditioning WOD's 15 rounds with a load of 75lbs.
-Went right into 3 x 15 GHD sit-ups.
-Ended with some double under technique practice.
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