W.O.D.: Short Interval

Friday, June 13, 2014 • EnduranceShort Interval

STRENGTH:

DE: Shoulder Press 12 x 2 @ 75% 1RM on :60s

Post results to comments.


CFE STRENGTH & CONDITIONING WOD:

"JT"

21-15-9

Handstand Push Ups

Ring Dips

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 (THU): Repeat 25m, recover :30s until form/pace deteriorates

Bike (THU): Repeat 800m, recover :30s until form/pace deteriorates

Run (THU): Repeat 100m, recover :30s until form/pace deteriorates

Row (THU): Repeat 100m, recover :30s until form/pace deteriorates

Ruck (THU): Repeat 1k, recover :30s until form/pace deteriorates, 50# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): Repeat 25m, recover :30s until form/pace deteriorates

Bike (THU): Repeat 800m, recover :30s until form/pace deteriorates

Run (SUN or TT): Repeat 100m, recover :30s until form/pace deteriorates

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




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Comments (5)

Görkem
on Friday, June 13, 2014 at 04:38 am
57.5kg shoulder press
20.05 strict everything at wod
Brad Williams
on Friday, June 13, 2014 at 10:15 am
6/13/14 WOD
Tempo swim this morning. Got going and into rhythm so I kept it up. 45 min.- 2200m/5 rec., 12 x 25/30 rec. Alt. Kick & Pull. Kick- 35-38 sec., Pull- 24-27 sec., 100m Backstroke, Freetyle Cool-Down, 2600m.

Stretching for mobility. M.U.T.T. Relay tomorrow. I have the 20 mile leg. I'm confident all the CFE Training will get me through. Looking forward to the race.
Mike
on Friday, June 13, 2014 at 02:05 pm
S&C
"JT"
8'59"
KAT
on Friday, June 13, 2014 at 06:52 pm
Wod
JT

7:34 subbed ring dips for x2 regular

Honored and thankful for this hero's sacrifice
PC
on Monday, June 16, 2014 at 04:22 pm
JT WOD
Did it on monday 6/16
"JT"
21-15-9
Handstand Push Ups
Ring Dips
Push Ups
Time: 9:48 (PRed by 6min since I did it last... 1 yr ago)

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