W.O.D.: D Short Intervals

Day 1 Week 1
Monday, January 09, 2012 • EnduranceD Cycle, Short Intervals

STRENGTH:

Max Effort (ME): Back Squat

Post loads and reps to comments. 5-10 minutes rest then CFE S&C WOD.


CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 8:00 of:

7 Back Squats, 225/150 pounds

7 Chest-to-Bar Pull ups

Post time to comments. Compare to 06.14.2011 and 08.12.2011.


ENDURANCE:

3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Tue, 3S Mon): 10 x 25m, work:rest 1:1, hold all splits within 2-3 seconds

Bike (SS Tue, 3S Wed): 6 x 1/4M (400m), work:rest 1:1, hold all splits within 2-3 seconds

Run (SS Tue, 3S Tue): 9 rounds of 1:00 on/1:00 off, each "on" round shoud be at 95% effort

C2 Row (SS Tue): 4 x 500m, work:rest 1:1, hold all splits within 2-3 seconds

Post sport and time/distance to comments.


Chasing Katona


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Comments (9)

Douglas Cotty
on Thursday, January 12, 2012 at 12:00 am
What happened?
Was about to start my training day....what happened to the site and January 12th's schedule?
Reyna
on Thursday, January 12, 2012 at 12:00 am
SAC ques
Nit picky questsion I know. . .but is the Back squats in the Strength and Conditioning from the ground??? I'm assuming so. Thanks.
Kaitlin
on Thursday, January 12, 2012 at 12:00 am
You can use a rack
Charlie
on Thursday, January 12, 2012 at 12:00 am
archives for previous cycles to come somewhere on this new site?
Chris Henry
on Thursday, January 12, 2012 at 12:00 am
Great job!!
Just spent a few min looking over the new site. I like the new format, looks clean and crisp and seems easy to navigate.

Henry
Daniel
on Thursday, January 12, 2012 at 12:00 am
What happened to the 12th?
What happened? Am I losing it or is the 12th of today not on here?
Tristan
on Thursday, January 12, 2012 at 12:00 am
New Site
I'm digging the new site!
JenJ
on Thursday, January 12, 2012 at 12:00 am
Site looks good. I'm sure it will take time to get all the workouts tagged, posted, and all the bugs worked out. Give them some time. I especially like the math test.
Scott Harres
on Wednesday, February 01, 2012 at 06:22 am
evening swim
as Rxd, avg. 17 sec.
Comments are closed for this post.