W.O.D.: Short Interval

Monday, July 14, 2014 • EnduranceShort Interval

STRENGTH:

ME: Back Squat

Post results to comments.


CFE STRENGTH & CONDITIONING WOD:

"Tabata Something Else"

Tabata Pull Ups

Tabata Push Ups

Tabata Sit Ups

Tabata Squats

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 100m, Recover :90s, until form/pace deteriorates

Bike (TUE): Repeat 800m, Recover :90s, until form/pace deteriorates

Run (TUE): Repeat 400m, Recover :90s, until form/pace deteriorates

Row (TUE): Repeat 500m, Recover :90s, until form/pace deteriorates

Ruck (TUE): Repeat 800m, Recover :90s, 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 (OFF): OFF

Bike (WED): Repeat 800m, Recover :90s, until form/pace deteriorates

Run (TUE): Repeat 400m, Recover :90s, until form/pace deteriorates


CrossFit Endurance Athlete Seminar, Austin TX



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Comments (2)

Brad Williams
on Monday, July 14, 2014 at 08:59 am
7/14/14 WOD
Strength Recovery this morning before coming back home to Westland. Body was pretty sore from race yesterday and already feeling better. Also, smashed calves and hamstrings with barbells and that painfully reminded me that I need to do it more.

Probably a swim and S&C WOD tomorrow, then Pterodactyl Sprint Tri Wednesday in Brighton, MI. A little mid-week madness I haven't competed in since 09. Can't wait to race so soon again.
McKnight
on Monday, July 14, 2014 at 04:44 pm
S&C WOD
330 Total Reps

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