W.O.D.: Short Interval

Monday, April 28, 2014 • EnduranceShort Interval

STRENGTH:

DE: Deadlift 12 x 1 @ 75% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

As Many Rounds as Possible in 10:00

10m - KB Front Rack Carry (2x70/53)

20m - Shuttle Run

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 50m, recover :60s, until form/pace deteriorates

Bike (TUE): Repeat 500m, recover :60s, until form/pace deteriorates

Run (TUE): Repeat 200m, recover :60s, until form/pace deteriorates

Row (TUE): Repeat 250m, recover :60s, until form/pace deteriorates

Ruck (TUE): Repeat 500m, 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 (WED): Repeat 50m, recover :60s, until form/pace deteriorates

Bike (MON): Repeat 500m, recover :60s, until form/pace deteriorates

Run (TUE): Repeat 200m, recover :60s, until form/pace deteriorates


CrossFit Endurance Seminar, Mission CrossFit San Antonio



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Comments (5)

Nick B
on Monday, April 28, 2014 at 08:11 am
Monday WOD
Deadlift: 75lbsx5x2, 135x5x2, 225x2x2, working: 250x12x1

WOD: 10m front rack carry 70lb KB//20m shuttle run:

13 rounds in 10mins

Carrying those kettlebells like that when I'm out of breath was much more difficult than I expected.
Brad Williams
on Monday, April 28, 2014 at 03:53 pm
4/28/14 WOD
Interval swim this morning. 800m Warm-Up (Swim, Kick, 5 Beat Kick, Float & Paddle, Pull), 18 x 50/1 rec.-
(8 x Swim- 47,47,46,46,46,45,45,45)
(5 x Kick-1:13,1:11,1:11,1:10,1:10)
(5 X Pull-51,52,52,52,52), 300m Drill Down (6-3-6 w/fins, fin kick, Swim). 2000m

1 hour Steady Bike after school. 6 x 7 min. Ride/3 min. Plank Hold.

Lacrosse ball for mobility. Lax ball really helped get rid of some calf soreness I had and grinding out my chest muscle helped too.
Nick O
on Monday, April 28, 2014 at 04:36 pm
Monday WOD
Deadlift 205# 12x1

WOD: 50# DB front carry 10M
20m suicides (5m/10m/15m/20m)
10 ROUNDS
John P.
on Monday, April 28, 2014 at 05:24 pm
4/28 WOD
1. Deadlift: 12x1 on 0:45 (245#)
2. S&C WOD: 10 min, 20 rds (2x70#)
3. 9-7-5: HSPU + ring pullup (not for time)
Dan
on Tuesday, April 29, 2014 at 02:34 am
WOD
High Clean Pull + Clean from blocks
175/2, 185/2, 195/2, 205/2, 215/2, 225/1
Felt good today!
Comments are closed for this post.