W.O.D.: Short Interval

Friday, July 11, 2014 • EnduranceShort Interval

STRENGTH:

DE: Shoulder Press 10 x 2 @ 75% on :45s

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CFE STRENGTH & CONDITIONING WOD:

For Time

50 Wall Balls (20/14)

50 Pull Ups

35 Wall Balls (20/14)

35 Pull Ups

20 Wall Balls (20/14)

20 Pull Ups

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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:

"Tabata"

Swim (THU): 8 x :20s on, :10s off, use pool or open water

Bike (THU): 8 x :20s on, :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (THU): 8 x :20s on, :10s off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (THU): 8 x :20s on, :10s off, if on C2 use meters or watts

Ruck (THU): 8 x :20s on, :10s off, if you have a good hill use it, full kit plus 65-95# Ruck/Boots/Utes, 70# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

"Tabata"

Swim (THU): 8 x :20s on, :10s off, use pool or open water

Bike (FRI): 8 x :20s on, :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (SAT or TT): 8 x :20s on, :10s off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

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




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Comments (2)

Brad Williams
on Friday, July 11, 2014 at 05:28 am
7/11/14 WOD
Rest day today. I always take a day off two days before a triathlon. Mobility work through day. These days are the best/worst.
Evan P
on Friday, July 11, 2014 at 07:52 am
Front levers
it took me a minute to notice the bands in this picture. I was (and still am) thoroughly impressed

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