W.O.D.: Short Interval

Friday, April 25, 2014 • EnduranceShort Interval

STRENGTH:

DE: Jerk 12 x 1 @ 75% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds

5 - Overhead Squats (135/95)

10 - Box Jumps (24")

15 - Sit 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 (THU): Repeat :45s on, :45s off, until form/pace deteriorates

Bike (THU): Repeat :60s on, :60s off, until form/pace deteriorates

Run (THU): Repeat :45s on, :45s off, until form/pace deteriorates

Row (THU):Repeat :45s on, :45s off, until form/pace deteriorates

Ruck (THU): Repeat :60s on, :60s 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 (FRI): Repeat :45s on, :45s off, until form/pace deteriorates

Bike (THU): Repeat :60s on, :60s off, until form/pace deteriorates

Run (SUN): Repeat :45s on, :45s off, until form/pace deteriorates

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


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Comments (2)

Brad Williams
on Friday, April 25, 2014 at 05:55 am
4/25/14 WOD
Interval swim first. 1000m Warm-Up (Swim, Kick, Pull, Float & Paddle, Fin Kick, Backstroke, 6-3-6 w/Fins), 12 Rds. + 21 seconds of 45 sec./45 rec.- 600m, 300m Cool-Down (Kick, Pull, Swim)- 1900m.

Strength & Conditioning shortly after. 95# for Overhead Squats and 20 inch Box- 9:08 min. Core- 50 reps of Hollow Rocks, Supermans, 10# Med Ball Twists.
1 min. hold each of Right, Left, Front Plank.

Foam Roller and stretching for mobility. Spent more time on drills this morning since I feel like I've neglected them. Sprints were hard like yesterday. I was getting 48-50m each which is a big improvement from last year for me.
John P.
on Friday, April 25, 2014 at 09:43 am
4/25 WOD
1. DE Jerk: 12x1 @ 75%
-155# on 0:45
2. 5 rds for time:
-5 OHS (105#)
-10 box jumps (24")
-15 GHD situps
--11:30; unbroken except last set of OHS (2/3)
3. 3 rds (not for time):
-1 ring muscle up
-5 ring pullups
-5 HSPU
--fail last set HSPU, did 2x max hold
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