W.O.D.: D Short Intervals

Day 2 Week 1
Tuesday, January 10, 2012 • EnduranceD Cycle, Short Intervals

CFE STRENGTH & CONDITIONING WOD:

Five rounds for time of:

5 Power Cleans, heaviest possible (goal is to perform at least 3 rounds unbroken)

12 Hand-release Push ups

15 Toes-to-Bar

Post load and time to comments.


ENDURANCE:

3+ Hours Before or After CFE Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Tue, 3S Mon): 10 x 25m, work:rest 1:1, hold all splits within 2-3 seconds

Bike (SS Tue, 3S Wed): 6 x 1/4M (400m), work:rest 1:1, hold all splits within 2-3 seconds

Run (SS Tue, 3S Tue): 9 rounds of 1:00 on/1:00 off, each “on” round shoud be at 95% effort

C2 Row (SS Tue): 4 x 500m, work:rest 1:1, hold all splits within 2-3 seconds

Post sport and time/distance to comments.


 

Team Run for Your Life after the Miami Ragnar Relay


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Comments (1)

Scott Harres
on Wednesday, February 01, 2012 at 06:20 am
Morning Row
as Rxd, avg 2:08.
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