W.O.D.: Short Interval

Tuesday, May 13, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

"Jackie"

For Time

1000m Row

50 - Thrusters (45/35)

30 - Pull 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 25m, recover 25m easy, until form/pace deteriorates

Bike (TUE): Repeat 400m, recover 400m spin, until form/pace deteriorates

Run (TUE): Repeat 100m, recover 100m walk, until form/pace deteriorates

Row (TUE): Repeat 100m, recover 100m easy, until form/pace deteriorates

Ruck (TUE): Repeat 400m, recover 2:00, 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 (TUE): Repeat 25m, recover 25m easy, until form/pace deteriorates

Bike (WED): Repeat 400m, recover 400m spin, until form/pace deteriorates

Run (MON): Repeat 100m, recover 100m walk, until form/pace deteriorates




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Comments (6)

Brad Williams
on Tuesday, May 13, 2014 at 03:58 pm
5/13/14 WOD
Tempo run this morning because it was raining out. 40 Min. Progressive/Regressive Tempo Run- 10 min. at 8 min. pace, 10 min. at 7:25 pace, 10 min. at 7:40 pace, 10 min. at 7:13 pace- 5.26 miles, 10 min. Easy Run, 10 min. Skill Work (Jump Rope Run, Lunge Drill, Wall Drill).

Strength & Conditioning shortly after. Subbed Jump Pull-Ups for regular because I was flat out exhausted-10:24 min.

35 min. Spin on bike after school along with lacrosse balls and "stick" smashes for mobility.

Tough WOD's this AM. Great mental builders.
Dan
on Tuesday, May 13, 2014 at 03:59 pm
WOD 4/13/14
1-mile repeats with the endurance class today:
7:11, 7:12, 7:15, 7:12
That's down from 7:30-7:40 back in January. I'll take that progress! Three weeks until Eagleman 70.3 in Maryland!
Nick B
on Tuesday, May 13, 2014 at 05:42 pm
13 May WOD
Re-starting workouts after a week of rest while I was super sick.

"Jackie" in 11:22.59.

Bike: 6x400 with 400 easy spin for rest. I am training for mountain bike races so all sprints were out of the saddle the whole time. splits are: 38s, 36s, 42s, 44s, 43s, 46s. I was all out on all these - my stamina wanes quickly.
Ben
on Wednesday, May 14, 2014 at 01:55 am
'Jackie' Rx'd 6.51 new PR!
J├Ârund Rundhovde
on Wednesday, May 14, 2014 at 05:28 am
WOD
13:45 as RX after a short climbing session
Desmond
on Tuesday, May 20, 2014 at 05:46 am
WOD
Subbed Sumo Deadlift Highpulls as no rower

WOD - 100 sdhp; 50 thrusters; 30 pullups - 10:32
Comments are closed for this post.