W.O.D.: Short Interval

Tuesday, July 15, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

"Elizabeth"

21-15-9

Clean (135/95)

Ring Dips

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


Two Minute Tuesday with Jeff Ford



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Comments (3)

Tony
on Tuesday, July 15, 2014 at 07:28 am
WOD
As rx'd 7:15.
Brad Williams
on Tuesday, July 15, 2014 at 02:38 pm
7/15/14 WOD
Interval swim first this AM. 800m Warm-Up (Swim, Kick, Pull, Kick /no board, 6-3-6, Backstroke), 10 x 100m/90 rec.- 1:45,1:44,1:42,1:42,1:42,1:42,1:43,1:43,1:42,1:42 min., 500m Swim, Kick, Pull, Backstroke Cool-Down, 2300m.

S&C shortly after. Found this WOD in iWOD App so I tried it. Wore my Elevation Mask set at 6000 ft. for it too. 30-20-10- Cal Row, 30# DB Push Press Reps- 6:36 min. Back Squats- 175#,185#,190#/2 sets/3 reps each. Core- 25 25# KB Twists, 1 min Plank, 25 25# KB Twists, 1 min. Plank. Elevation mask for rowing WOD made this difficult. I was able to keep mask on whole time today.

Stretching for mobility. Wanted to ride a little this afternoon, but with another Tri tomorrow evening I decided resting would be better. Will probably do S&C WOD in the AM tomorrow so I'm not laying around all day and don't feel tired in the evening.
Shane Atkinson
on Tuesday, July 15, 2014 at 04:30 pm
Coming Back
Scaled
Cleans w/ 115lbs
Ring Dips w/ Green Band
Time: 11:52

Been a while since I have done a WOD. Funny how exploring other options may work but slowed me down. Glad to be back training with CFE.

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