W.O.D.: Short Interval

Friday, April 18, 2014 • EnduranceShort Interval

STRENGTH:

DE: Power Clean 8 x 2 @ 70% 1RM

Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod


CFE STRENGTH & CONDITIONING WOD:

For Time

300 KB Swings (53/35)

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 (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 (8)

Laura
on Thursday, April 17, 2014 at 06:52 pm
3S workout
Is it really swim and run on Friday for 3S?
Richard
on Friday, April 18, 2014 at 08:05 am
WOD
36/175/M

135x8

300 KB swings =19:53
Laura
on Friday, April 18, 2014 at 08:16 am
3S Swim or Run?
is the 3S workout for today really, Swim and Run and is it a typo?
PJ
on Friday, April 18, 2014 at 08:57 am
RE: 3S
Sorry guys, Swim today, Run tomorrow!

If you did both then great! :)
John P.
on Friday, April 18, 2014 at 10:12 am
4/18 WOD
1. DE Power Clean
-8x2 @ 135# on :60
2. S&C WOD:
-300 KB swing (55#)
--17:17
3. 3x5 HSPU
Brad Williams
on Friday, April 18, 2014 at 02:51 pm
4/18/14 WOD
Interval swim this morning. 700yd. Warm-Up (Swim, 5 Beat Kick, Float & Paddle, Kick). 20 min. AMRAP 100yd- Swim, Kick, Pull- 3 Rds. + 10 yds Swim/ 2 min. Rec., 20 x 25yd/1 rec. w/paddles- 16-18 secs. 600yd Swim, Kick, Pull Cool-Down- 2700yds.

Easy run and S&C WOD this afternoon. 2.4 mile run- 19:56. 300 55# KB Swings Russian Height (modified)- 14:34 min.

300 KB Swings was awful. Broke it into 12 25 rep sets and got it done fast. Stretching and lacrosse ball/foam roller smashes for mobility.
Raph
on Saturday, April 19, 2014 at 02:25 pm
WOD
Strength
3X5 Power cleans at 135
Wod
255 swings with 70lbs kettlebell 24:14
(wanted to do 300 but grip was giving up, had no more chalk, din't want to risk letting it go flying into mirrors lol)
Desmond
on Thursday, April 24, 2014 at 05:19 pm
WOD
DE Power Cleans - 8x2 @ 125lbs

S&C - 300 dumbbell swings - 17:15
Comments are closed for this post.