W.O.D.: Short Interval

Monday, June 30, 2014 • EnduranceShort Interval

STRENGTH:

DE: Box Squat 10 x 2 @ 75% 1RM on :60s

Post results to comments.


CFE STRENGTH & CONDITIONING WOD:

3 Rounds

12 - Muscle Ups

30 - Back Extensions

Run 400m

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

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

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

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

Ruck (TUE): Repeat :90s on, :60s off, 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 (TUE): Repeat :90s on, :60s off until form/pace deteriorates

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

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


CrossFit Endurance Seminar, Germany



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Comments (3)

PC
on Monday, June 30, 2014 at 08:06 am
CFE STRENGTH & CONDITIONING WOD
Box Squat 10 x 2 @ 75% 1RM on :60s @ 155#

3 Rounds
12 - Muscle Ups
30 - Back Extensions
Run 400m
Time: 21:29 Rxed
WODed at 6AM and it was pretty humid already... gotta love STL weather :)
Dan
on Monday, June 30, 2014 at 01:25 pm
WOD 6/30/14
AM - high bar back squat 3-3-2-2-2
225-245-265-265-265
First time squatting in a few weeks because of my foot. No pain, felt pretty good actually!

PM - Bike intervals. 3:00 on, 1:30 off. Got nine rounds done, but the big hill in the park loop just killed me each time!

Sprint Tri in two weeks, can't wait!
Brad Williams
on Monday, June 30, 2014 at 02:50 pm
6/30/14 WOD
Open water swim this AM. One of the teachers I use to work with in St. Charles lives on Lake Cecil so I trained there today. 1 Hour. Not sure on distance, but from my paces it would be around 3000m. No wetsuit either water was warm.

Strength work this afternoon because I've neglected that a lot over last few months. Back Squats- 115#/10 sets/10 Rep, Overhead Press- 75#/10 sets/10 reps, Deadlifts w/200m Run to work "pull"- 135#/5 sets/5 reps, Pull-Ups w/Blue Band-5 sets/10 reps.

Stretching and foam roller for mobility. Great WODS today!

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