W.O.D.: Short Interval

Tuesday, April 29, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

5 Rounds

5 - Power Snatch (95/75)

10 - Box Jumps (24")

15 - Push 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 (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




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Comments (5)

Dan
on Tuesday, April 29, 2014 at 05:23 am
WOD 4/29/14
Running
800m: 3:24
800m: 3:21
600m: 2:21
600m: 2:21
400m: 1:30
400m: 1:31
200m: 0:41
200m: 0:41
1 Mile: 7:21

(rest 1:1)

That last mile is tough after only forty seconds of rest! Good workout today.
John P.
on Tuesday, April 29, 2014 at 02:41 pm
4/29 WOD
AM: Run WOD: repeat 200m, recover 0:60s
-10 rds (0:35-0:37 all)
PM: S&C WOD (scaled for home), 5rds (6:31):
-5 KB snatch (50#)
-10 squat jumps
-15 hand-release pushups
Brad Williams
on Tuesday, April 29, 2014 at 03:53 pm
4/29/14 WOD
Interval run this morning. Did this on the treadmill because it was pouring here in Westland, MI. 10 min. Warm-Up (Dynamic Stretch, Pace, Drills), 12 x 200m Hills/1 rec.- (5 x 6% incline at 6:57 pace), 7 x 7% incline at 6:57 pace), 10 min. Cool-Down.

Did my own S&C WOD after because I forgot to look at the WOD this AM when I got up. 25 25# Manmakers w/10 Sit-Ups every 5 reps- 6:24 min.

30 min. Recovery Spin after school along with smashes on my "stick". Stayed mobile all day at school doing WODS with the kids and also doing a lot of dynamic stretching. Feel pretty good tonight.
PC
on Tuesday, April 29, 2014 at 05:01 pm
CFE STRENGTH & CONDITIONING WOD:
5 Rds of
5 P Cleans @ 95#
10 box jumps 24"
15 push ups
Time: 6:43
Jake Fisher
on Wednesday, April 30, 2014 at 10:11 am
Results
Had to take a week off after Tuesday last week. I couldn't sit/stand-up without my hamstrings cramping. I tried doing the S&C Recovery WOD on Wednesday and cramped my hammies so badly that I pulled my left one.

I'm sort of back, but did some modifications for Tuesday...

Jerk (DE) Rx @ 145#
Deadlift (DE) Rx @ 315#

5:00 AMRAP of:
10m KB Front Rack Carry 53#
20m Shuttle Run
= 10 Rounds (as warm-up to below)

5 RFT of:
3 Power Snatch 95#
7 Box Jumps (24")
10 Push Ups
= 6:24
Comments are closed for this post.