W.O.D.: E Short Intervals Day 2 Week 7

CFE STRENGTH & CONDITIONING WOD:

Every 30 seconds for 6:00 complete:

1 Squat Snatch @ 65% of 1RM

then

Three rounds for time of:

9 Ring Dips

12 Front Squats, 135/95 pounds

Post load for Snatch and time for couplet to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD or Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

"Short Tosh"

Swim (TUE): 3 x (25m/y + 50m/y + 100m/y)

Bike (TUE): 3 x (1/4M + 1/2M + 1M)

Run (TUE): 3 x (100m + 200m + 400m)

C2 Row (TUE): 3 x (125m + 250m + 500m)

Ruck (TUE): 3 x (100m + 200m + 400m) with 20 pound ruck or vest (also known as "Heavy Short Tosh")

Each distance within a set should be performed as hard as possible.

Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 3 x (25m/y + 50m/y + 100m/y), work:rest 1:1

Bike (WED): 6 x (1:00 on, 1:00 off), each set should be just short of maximal effort

Run (TUE): 3 x (100m + 200m + 400m), work:rest 1:1

Post sport and distances/times to comments.


Guy Petruzzelli, Greenswell Duathlon


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Comments (20)

Chad Brinkley
on Monday, May 14, 2012 at 06:11 pm
Run WOD
I did the three sport Run WOD on Monday Afternoon: 400 Warm Up + Drills; 3 x (100, 200, 400) with 1:1 Work:Rest (Times were 16, 39, 83, 17, 41, 82, 18, 40, 83); 1200 Cool Down + Mobility.

Monday Morning I did S&C at the local box:
Strength: 7x5 DB Split Jerk (35, 35, 40, 40, 45, 45, 50); 3x3 Deadlift (280, 280, 280)

Conditioning: Jillian + Jackie (Run 1000 Meters, 50 Wall Balls 20 LB to 10', 30 Toes to Bar, Row 1000 Meters, 50 Thrusters @45, 30 Pull Ups) Time was 19:38 RX.
Alan Pamayo
on Tuesday, May 15, 2012 at 03:52 am
Endurance Ruck
Heavy Short Tosh (42 lb Ruck)
#1: 25, 59, 2:09
#2: 25, 56, 2:07
#3: 25, 56, 2:05
Andy Bauermeister
on Tuesday, May 15, 2012 at 04:10 am
S & C WOD
Strength: Squat snatch form is bad...working on it, so I subbed squat clean and jerk (100)
Conditioning: 4:02 - with 100lbs for front squat
Brad
on Tuesday, May 15, 2012 at 06:55 am
120515
CFE STRENGTH & CONDITIONING WOD:
Every 30 seconds for 6:00 complete:
1 Squat Snatch @ 65% of 1RM (95lbs)
then
Three rounds for time of:
9 Ring Dips
12 Front Squats, 135/95 pounds
Time: 7:45 (135lbs)
Oscar Ek
on Tuesday, May 15, 2012 at 07:05 am
S&C WOD
Strength: Yesterdayd Good morning.
8 x 3 @ 65 kg on 1:00

S&C
Squat Snatch @ 30 kg

Metcon: 4:48, Front squats @ 60 kg

Hoping to be able to perform 3S Run tonight
Jeff S
on Tuesday, May 15, 2012 at 10:22 am
S&C
Squat snatch @ 115 (1RM=175)

3rds
9 ring dips
12 front squats (115lbs)

3:39
Callum
on Tuesday, May 15, 2012 at 12:38 pm
Did Monday's WOD Today (live outside the US, so waiting for updates).

15 min AMRAP
500m Row
12 KB Goblet Squats - 24kg
15 Butterfly situps (was no bar near the rower in the gym)

3 Rnds and finished the squats.


"Short Tosh" SS Run this afternoon
0:17
0:39
1:16
0:17
0:37
1:16
0:17
0:34
1:15
J
on Tuesday, May 15, 2012 at 01:48 pm
WOD
Snatch: 135#

WOD Rxd
2:24
Alan Pamayo
on Tuesday, May 15, 2012 at 04:40 pm
S&C WOD
Squat Snatch @120 lbs; no fails.

WOD as RX'd: 2:45
Brad Williams
on Tuesday, May 15, 2012 at 04:41 pm
5/15/12 WOD
Strength & Conditioning this morning. 65lbs. for the Squat Snatch. Toes on floor for Rips Dips for circuit- 4:41 minutes. Did a 20 minute Hill run on the treadmill after. 2 1 mile hills at 7%, 10 minute pace. Long stressful day at school, bad warm-ups, wind/hills, and no food since lunch made for a brutal interval run after school.
#1- 21,40,1:26. #2- 25,41,1:28. #3- 20,41,1:34. Not one of my best days at all, but happy to get through the run and not skip it.
1fitmom4life
on Tuesday, May 15, 2012 at 04:45 pm
WOD
Strength = 30# (first 3mins) / 40# (second 3mins) of snatch

S&C = sub 27 L shaped dips for ring dips / front squat 60#
Time = 4:39

Endurance =
100 - 24, 23
200 - 49, 48
400 - 2:39 (started out WAY too fast, so I had to walk some)

*Didn't finish b/c the humidity got to me. Have to learn to overcome this.
Kevin
on Tuesday, May 15, 2012 at 05:16 pm
snatch 135 first 3 minutes, 145 last 3

Wod Rxd 2:13
Chad Brinkley
on Tuesday, May 15, 2012 at 05:19 pm
Swim WOD
I did the 3 Sport Swim WOD this morning (Tue): 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick); 3 x (25, 50, 100) (Times were 20, 44, 1:34; 21, 45, 1:33; 21, 44, 1:34); 675 Cool Down (Freestyle).

S&C at the local box this afternoon:
Strength: 3x Max L-sit Hold, 3x Max Pull Up Hold, 3x Max Hold of 2 100LB KB

Conditioning: 1 Monkey Bar Traverse, 3 x [10 False Grip Pull Ups, 10 KB Swings @55LB, 10 Paralette Push Ups, 10 KB Deadlift @100LB, 10 Pistol Squats, 10 Thursters @95], 1 Monkey Bar Traverse, 3 x [10 False Grip Pull Ups, 10 KB Swings @55LB, 10 Paralette Push Ups, 10 KB Deadlift @100LB, 10 Pistol Squats, 10 Thursters @95], 1 Monkey Bar Traverse. Time was roughly 32:00.
1fitmom4life
on Tuesday, May 15, 2012 at 05:36 pm
WOD
Strength = 30# (first 3mins) / 40# (second 3mins) of snatch

S&C = sub 27 L shaped dips for ring dips / front squat 60#
Time = 4:39

Endurance =
100 - 24, 23
200 - 49, 48
400 - 2:39 (started out WAY too fast, so I had to walk some)

*Didn't finish b/c the humidity got to me. Have to learn to overcome this.
Matt
on Tuesday, May 15, 2012 at 06:14 pm
120515
Snatch work: 52kg

S&C
3:46 rx
bsimon
on Tuesday, May 15, 2012 at 07:57 pm
tough 3s run
The 3s run was tough, particularly the 3rd 200.

18,38,95;19,42,102;21,44,104

Maybe was tougher due to soreness from yesteday's WOD at the box, 'diablo':

run 400m, 5 push jerk; 10 front squat; 15 deadlift
runn 400m, 15 deadlift; 10 front squat; 5 push jerk

repeat, for a total of 4 rounds. 95lbs on the bar in 12:34.
kyle
on Tuesday, May 15, 2012 at 08:32 pm
wod
Snatches at 75#

WOD: did 3x normal dips, cleaned bar for squats
Rd1 1:28
rd2 2:19
rd3 2:34
Total 6:24
3 wods with squats + 50mi biking in last 2 days are bringing the pain
Jon
on Wednesday, May 16, 2012 at 05:58 am
Tuesday
Snatch #145, metcon #135 2:40
barefootin
on Wednesday, May 16, 2012 at 06:46 am
squat snatch @ 115
then
*no rings so did 12 dips each time and finished the workout with another 12 dips
WOD in 6:30

Short tosh run
:15 :35 1:20
:15 :36 1:15
:17 :35 1:11
DRod
on Wednesday, May 16, 2012 at 09:09 am
WOD
Squat Snatch @ 100#

3RFT: Rx'x 3:27-Went from the squat snatch straight into the ring dips/front squats with no break in between.
Comments are closed for this post.