W.O.D.: Short Interval

Thursday, April 17, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day


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 25m, recover :60s, until form/pace deteriorates

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

Run (THU): Repeat 100m, recover :60s, until form/pace deteriorates

Row (THU): Repeat 100m, recover :60s, until form/pace deteriorates

Ruck (THU): Repeat 400m, recover :60s, 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 (FRI): Repeat 25m, recover :60s, until form/pace deteriorates

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

Run (SAT): Repeat 100m, recover :60s, until form/pace deteriorates

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




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Comments (3)

Tim
on Thursday, April 17, 2014 at 05:35 am
Press and Swim LI
AM: Did Shoulder press wendler for strength.

3/47.5kg, 3/55, 6/60 (new pr), 3/55, 11/47.5.

PM: Swim LI from earlier this week.

500, 250, 150, 100, 1:1 work rest ratio.

11:15, 5:33, 3:14, 2:07.
John P.
on Thursday, April 17, 2014 at 10:22 am
4/17 WOD
Run WOD:
-100m sprint, :60 recovery
--10 rds, all between 13-15s
Brad Williams
on Thursday, April 17, 2014 at 10:33 am
4/17/14 WOD
Tempo Run this morning. 12 min. Warm-Up (Pace, Dynamic Stretch, Drills), WK 6 of Cadence Progression 4 x 90/2 rec. at 101-103. .75 miles at 7:08, 1 mile at 7:41, 4 x 1 min./90 rec. Hill Sprints 6%/7:30 pace, 1 mile at 7:41, .75 at 7:13 pace. 12 min. Drill/easy Run Cool-Down.

Did a mixed up tempo run today. Cadence work and hills before and middle of run made this difficult. Can really feel cadence getting faster and smoother.

Will get in mobility work after 1:45 hour drive to parents after school today.
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