W.O.D.: Short Interval

Friday, June 06, 2014 • EnduranceShort Interval

STRENGTH:

ME: Sumo Deadlift

Post results to comments.


CFE STRENGTH & CONDITIONING WOD:

5 Rounds

7 - Sumo Deadlifts (80%)

10 - Ring Dips

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): 2 x 800m TT, Recover 4:00 between efforts

Bike (THU): 2 x 10k TT, Recover 4:00 between efforts

Run (THU): 2 x 2M, Recover 4:00 between efforts

Row (THU): 2 x 2500m, Recover 4:00 between efforts

Ruck (THU): 2 x 4M, Recover 4:00 between efforts, 50# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SUN): 2 x 800m TT, Recover 4:00 between efforts

Bike (FRI): 2 x 10k TT, Recover 4:00 between efforts

Run (THU): 2 x 2M, Recover 4:00 between efforts

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


Putting in work on the Trueform Runner



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Comments (3)

Brad Williams
on Friday, June 06, 2014 at 08:20 am
6/6/14 WOD
TT swim this morning. 2 x 800m/4 rec. 16:07, 16:22 min. 900m Drill Down (Swim, Kick, Pull, Pull w/paddles, 5 Beat Kick, Float & Paddle) 2500m.

Smashes for mobility. Glad to get longer faster (for me) swim. Tempo/TT distance swims have really helped swim endurance.
Jörund Rundhovde
on Saturday, June 07, 2014 at 11:08 pm
WOD
225lb Sumo Deadlift
WOD 7:50
Mobility work on thighs
Jörund Rundhovde
on Saturday, June 07, 2014 at 11:14 pm
Bike
2x10TT
21min both

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