W.O.D.: H S-INT Day 1 Week 4

Thursday, December 20, 2012 • EnduranceS-INT, Short Interval, H

CFE STRENGTH & CONDITIONING WOD: Rest Day


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 6-8 x (1:30 on, 1:00 off)

Bike (THU): 6-8 x (1:30 on, 1:00 off)

Run (THU): 6-8 x (1:30 on, 1:00 off)

Row (THU): 6-8 x (1:30 on, 1:00 off)

Ruck (THU): 6-8 x (1:30 on, 1:00 off), @ 65-85#/Boots/Utes

Post sport, times, distances to comments.

Multi-Sport (3S)

Thursday is a 3S REST day

Choose ONE of the following sports:

Swim (FRI): 6-8 x (1:30 on, 1:00 off)

Bike (SAT or T/TT): 6-8 x (1:30 on, 1:00 off)

Run (SUN or T/TT): 6-8 x (1:30 on, 1:00 off)

Post sport and times to comments.


SMR Regions: Taking Self Care To The Next Level


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Comments (5)

Chad Brinkley
on Wednesday, December 19, 2012 at 07:25 pm
Bike WOD
12/18: I did the 3 Sport Bike WOD on Wednesday. 5:00 Warm Up, 5K Time Trial in 9:18, 5:00 Rest, 4x2K with 1:30 Rest (Intervals were 3:41, 3:42, 3:39, 3:40), 5:00 Cool Down + Mobility.

In the AM, I did a WOD to honor a child born to two of our coaches. "Alexandra Koch": 3 Rounds for time - 75 Meter Farmer's Walk (2x70LB KB), 12 Front Squat @ 75% of Body Weight (125LB), 30 Bear Hugger Squat JUmps @25, Run 400 Meters. Time was 16:48 RX. Great simulation for trying to run at the end of a long race.
Mike Alexander
on Thursday, December 20, 2012 at 08:50 am
Spin bike intervals
If doing the bike intervals on the spin bike, what wattage or rpm should i be at for the 1:30? is the 1:00 rest just spinning with little resistance? thanks
Glenn Creswell
on Thursday, December 20, 2012 at 03:57 pm
Row
1:42, 1:42, 1:45, 1:47, 1:47, 1:47

47yo M 210#
Brad Williams
on Thursday, December 20, 2012 at 04:10 pm
12/20/12 WOD
Did Clean & Jerk's from yesterday's S&C WOD. My form is terrible, but I do my best.
15-12-9 reps- 75lbs, 85lbs., 100lbs.- 13:47 minutes. A lot harder than I anticipated.

TT Swim after. Did a 20 min. AMDAP of 100m Swim, 100m Kickboard, 100m Pull Buoy- 843 meters. Haven't done that in a while and it was hard too.

Pretty good training day. One more day of school than 2 weeks of!!
Jake Fisher
on Thursday, December 20, 2012 at 05:59 pm
Daily Results
Row 21K as part of my 100K C2 Challenge for Doctors Without Borders & New Balance will donate $5,000 to the Tim Tebow Foundation in my honor.

Tonight's 21K / Half-Marathon time:
1:30:08.7 ... I am at 89,900m ... I will finish it out on Saturday morning! Looking forward to it!!
Comments are closed for this post.