W.O.D.: Short Interval

Monday, June 16, 2014 • EnduranceShort Interval

STRENGTH:

ME: Jerk

Post results to comments.


CFE STRENGTH & CONDITIONING WOD:

"Grace"

30 - Clean & Jerks (135/95)

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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): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Bike (TUE): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Run (TUE): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Row (TUE): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Ruck (TUE): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off), 50# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Bike (MON): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Run (TUE): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)


CrossFit Endurance Seminar, [link:1]]



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Comments (1)

Brad Williams
on Monday, June 16, 2014 at 04:11 pm
6/16/14 WOD
Interval swim this morning. Today's WOD wasn't posted yet so I did the 25m/30 second recovery sprints instead. 1000m Warm-Up (Swim, Kick, 5 beat kick, Pull, 6-3-6 Drill, Float & Paddle), 32 x 25m/30 rec: 16 x Swim- 20-21 sec., 8 x Paddles- 18-19 sec., 8 x Fins- 17-18 sec. 500m Drill Down (Swim, Pull, Kick), 2300m.

1 hour Recovery spin after school and made my own S&C WOD after. 2 min. Total Reps of Squats, Push-Ups, Sit-Ups- 229 reps/2 min. Rec., 1 min Total Reps- 116/1 min. Rec., 30 sec. Total Reps- 67 reps.

Dynamic stretching for mobility after. Pretty good day of training. Body is feeling way better after only doing S&C Recovery WOD yesterday.

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