W.O.D.: Short Interval

Tuesday, July 01, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible in 15:00

10 Thrusters (75/55)

10 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 :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


Two Minute Tuesday with Jeff Ford



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Comments (3)

Dan
on Tuesday, July 01, 2014 at 10:02 am
Just Awful
In Georgia heat after a week of leave 4.5 rounds
Brad Williams
on Tuesday, July 01, 2014 at 02:26 pm
7/1/14 WOD
Interval Run-Row this morning. 15 min. Warm-Up (Pace Increase, Dynamic Stretch, Drills), 20 x 90/1 rec. Run-Row Int. (10 each, took rec. after completing both), Run- 5 x 6:09-6:15 pace at 1%/5 x 6:58-7:03 at 3.5%, Row 5 x 1:50 (500m) 5 Damper/5 x 1:50 (500m) 7 Damper, 10 min. Easy Run, Drill Cool-Down.

Strength & Conditioning this afternoon. Bench Press - 100#/10 sets/10 reps 30 rec., 8 min. EMOM- 10 20 inch Box Jumps, 5 55# KB Swing, 21 min. total easy run 4K to and from friends garage gym.

Stretching and smashes for mobility. Drained after AM endurance WOD. I haven't gone that intense in a while.
Jonathan Shine
on Monday, July 07, 2014 at 11:32 am
7/7 Wod
HOT in Northern Idaho
7 + 5 Pull

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