W.O.D.: Short Interval

Tuesday, April 08, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

Every Minute on the Minute for 12:00

2 - Thrusters (80% 1RM)

4 Burpees

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): Repeat :60 on, :90 off until form/pace deteriorates

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

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

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

Ruck (TUE): Repeat :60 on, :90 off until form/pace deteriorates, 60# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): Repeat :60 on, :90 off until form/pace deteriorates

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

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

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




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Comments (9)

Brad Williams
on Tuesday, April 08, 2014 at 04:41 am
4/8/14 WOD
WK #5 Cadence Run Progression first. 10 min. Warm-Up(Pace Increase, Dynamic Stretch, Drills) 4 x 90/2 rec. at 101-102 6:10 pace, 6 min. at 93-95 7:15 pace. 4 Rds. of 800m Run, 15 Pull-Ups, 25 Back Ext.- 20:23 min.

S&C had to be cut short due to time. 8 min. Every Minute on the Minute- 2 45# Thrusters, 4 Burpees.

Will get in mobility work during school and when I get home. Kept Thruster weight down because legs were tired. Run was good and I can tell cadence is getting faster.
John P.
on Tuesday, April 08, 2014 at 11:07 am
4/8 WOD
1. ME Pullup
-3x5 (BW, 25, 35)
-3x3 (45, 55, 65)
-3x1 (80, 90, 95)
2. 12 minutes EMOM:
-2 thrusters (145#)
-4 burpees
3. 3 rds:
-3 ring muscle-ups
-20 GHD situps

--no run today.
Raph
on Tuesday, April 08, 2014 at 12:13 pm
WOD
Had to guess weight, I have never done a 1RM thruster, and haven't done a front squat in 5 months due to broken wrist, pretty happy with the weight I was able to use.
used 125lbs for the first 6 minutes but realized I wouldn't be able to finish so dropped to 115 for the remainder.
This wod looked easy on paper but turned out to be pretty tough!
I'm really liking the CFE programming, I used to do CFFB so geared for very different athletes. the only thing I find unfortunate is that their aren't enough people that posts their stats!
Raph
on Tuesday, April 08, 2014 at 04:05 pm
Run wod
6 x 60 on 90 off
McCusker
on Tuesday, April 08, 2014 at 04:40 pm
WOD 4/8
DL 5x5
305,305,305,305,305

Endurance WOD
Run - 8 rounds
Josh
on Tuesday, April 08, 2014 at 04:55 pm
Wod
I hit thrusters at 165lbs and it was all I could handle.
Tim
on Tuesday, April 08, 2014 at 09:33 pm
8/4
Training time was limited, so only got through DL, was planning to do OHS DE and snatch ME but ran out of time.

wendler for DL

110kg/5, 127.5/5, 145kg/7 (aiming for 10).

De-load this week in prep for tri this weekend
Nick
on Wednesday, April 09, 2014 at 07:58 am
WOD
I'm a day late, but here's the results:

warm up: DROM stretches, form practice with PVC, 2x5x65 hang clean, 5x65 clean, 5x65 thruster, 5x95 thruster.

was very tight in my ankles and it made the deep front squat very difficult the have good form.

for the WOD I worked at 135 for the thrusters and did all 12 rounds. It took 14 minutes though because I had to pause at round 6 and 10 to catch my breath and recover a little before proceeding.
Kurt
on Wednesday, April 09, 2014 at 09:38 am
08 APR WOD
S&C: Thrusters with 125lbs, I thought it was too light after the first two rounds- turned out to be just right.

Run: 7X :60 on :90 off
Comments are closed for this post.