W.O.D.: Short Interval

Friday, May 09, 2014 • EnduranceShort Interval

STRENGTH:

ME: Pull Up

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


CFE STRENGTH & CONDITIONING WOD:

"Angie"

100 - Pull Ups

100 - Push Ups

100 - Sit Ups

100 - Squats

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 :90 on, :60s off, until form/pace deteriorates

Bike (THU): Repeat :90 on, :60s off, until form/pace deteriorates

Run (THU): Repeat :90 on, :60s off, until form/pace deteriorates

Row (THU): Repeat :90 on, :60s off, until form/pace deteriorates

Ruck (THU): Repeat :90 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 (OFF): OFF

Bike (THU): Repeat :90 on, :60s off, until form/pace deteriorates

Run (SAT): Repeat :90 on, :60s off, until form/pace deteriorates

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


Pablo Medina, 3 Days, 100 miles, Crossfit Santiago Endurance Team



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Comments (4)

Bridget
on Friday, May 09, 2014 at 11:14 am
Swim
10 intervals - finally starting to feel like a swimmer again!
Brad Williams
on Friday, May 09, 2014 at 02:34 pm
5/9/14 WOD
Interval swim this morning. 800m Warm-Up (Swim, Kick, 5 Beat Kick, Pull, Float & Paddle), 6 x 90/1 rec.- 515m total. 300m (Swim, Kick, Pull) Cool-Down, 1600m.

Strength & Conditioning shortly after "Angie" 110# Assist Pull-Ups-
16:41 min. That was hard.

Stretching for mobility. Ready to go for Willow Duathlon tomorrow. Should be fun and fast.
C.L.
on Friday, May 09, 2014 at 03:38 pm
WOD
Strength: 135

WOD: 18:57 as rx'd
Desmond
on Friday, May 16, 2014 at 09:19 am
WOD
"Angie" - 24:31 (100 strict pull-ups)
Comments are closed for this post.