W.O.D.: Short Interval

Tuesday, March 25, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible In 12:00 Of:

12 - Bench Press (135/95)

12 - Pull Ups

Post results 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): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Bike (TUE): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Run (TUE): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Row (TUE): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Ruck (TUE): 4-6 x 6:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds, 60# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (TUE): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Bike (WED): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Run (MON):4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

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




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Comments (6)

Richard
on Tuesday, March 25, 2014 at 09:42 am
WOD
36/5'9'/175
5 rounds
Dave
on Tuesday, March 25, 2014 at 11:43 am
March 25 WOD
5.5 rounds conplete in 12 min
rest for 7 min
tabata spin bike 10x 20:10
Brad Williams
on Tuesday, March 25, 2014 at 03:59 pm
3/25/14 WOD
Tempo/Skill Run this morning. 10 min. Warm-Up (Pace Increase, Dynamic Stretch, Drills), 4 x 1 min. at 98 cadence/2 rec., 4 mile Tempo Run- 31 min. 7:45 pace. 10 min. Cool-Down (Easy run, drills)

Strength work after. Bench Press- 115#/10 sets/5 reps at 1 min. Pull-Ups- Assisted Level 10/5 sets/10 reps.

Easy 30 min. Spin after school along with smashes for mobility.

Super stoked with run this AM. Cadence is coming back as well as high end endurance.
John P.
on Tuesday, March 25, 2014 at 05:48 pm
3/25 WOD
1. S&C WOD: 12:00 AMRAP:
-12 Bench Press (135)
-12 Pullups (strict)
--5 rds + 12 bench + 7 pullups
2. Run WOD: 6 rds:
-2:00 sprint
-5:00 rest
--(580m, 590m, 580m, 570m, 570m, 560m)
Tim
on Tuesday, March 25, 2014 at 07:11 pm
ME deadlift
Did tomorrows wod today!!

Following Wendler 5/3/1

125kg 5 reps, 142.5kg 3 reps, 152.5kg 4 reps.

Was feeling very tired after last couple of days, so could have gone more on the final set, but wasn't feeling it.

Usually to oly lifting as well (ME FS and DE Clean) but was too tired to do it. Just did the minimum work.

Unit PT after which is a metcon I guess.
Desmond
on Wednesday, April 02, 2014 at 07:35 am
3/25 Wod
S&C WOD - 5 rounds
Comments are closed for this post.