W.O.D.: I S-INT Day 2 Week 3

Tuesday, January 22, 2013 • EnduranceI, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time Of:

Run 400m

21 - Over Head Squats (95/65)

Post time to comments.


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 6:00 of 75m sprints on :60, recover 3:00, 4:00 of 75m sprints on 0:60, recover 2:00, 2:00 of 75m sprints on 0:60

Bike (TUE): 6:00 of 400m sprints on 1:00, recover 3:00, 4:00 of 400m sprints on 1:00, recover 2:00, 2:00 of 400m sprints on 1:00

Run (TUE): 6:00 of 100m sprints on 0:30, recover 3:00, 4:00 of 100m sprints on 0:30, recover 2:00, 2:00 of 100m sprints on 0:30

Row (TUE): 6:00 of 125m sprints on 0:30, recover 3:00, 4:00 of 125m sprints on 0:30, recover 2:00, 2:00 of 125m sprints on 0:30

Ruck (TUE): Repeat 400m, recover :45sec, for 10:00, recover 3:00, 400m for 8:00, recover 2:00, 400m for 6:00 @ 50# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): 6:00 of 75m sprints on :60, recover 3:00, 4:00 of 75m sprints on 0:60, recover 2:00, 2:00 of 75m sprints on 0:60

Bike (MON): 6:00 of 400m sprints on 1:00, recover 3:00, 4:00 of 400m sprints on 1:00, recover 2:00, 2:00 of 400m sprints on 1:00

Run (TUE): 6:00 of 100m sprints on 0:30, recover 3:00, 4:00 of 100m sprints on 0:30, recover 2:00, 2:00 of 100m sprints on 0:30

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


Renegade Rowing Club


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Comments (10)

Dan
on Tuesday, January 22, 2013 at 05:31 am
1st WOD ever!
I completed this S&C WOD in 14:59.
I had to modify the weight, but I'm happy with how I did.
Alan Pamayo
on Tuesday, January 22, 2013 at 07:40 am
Endurance Ruck
Ruck: 400m Repeats @53 lbs
10:37 of intervals, 0:45s recovery:
1:56,2:03,2:10,2:11

Rest 3:00

8:00 of intervals, 0:45s recovery:
2:06,2:11,2:11

Rest 2:00

5:11 of intervals, 0:45s recovery:
2:15,2:10
Remy
on Tuesday, January 22, 2013 at 09:16 am
Run (Tues)
Did the Run endurance workout today... Not only was it a good physical workout, but a great mental workout too!
Alan Pamayo
on Tuesday, January 22, 2013 at 11:25 am
S&C WOD
WOD RX'd
9:23
PLA
on Tuesday, January 22, 2013 at 02:13 pm
Day 130
S&C (Rx): 7:30

No time again for run intervals. OHS felt good though.
Jack
on Tuesday, January 22, 2013 at 02:30 pm
WOD
WU: Turnover training: week 1 (I started over, until I can do all of one rx, I'm not moving up)

Cond: Rx'd 14:23

2 mile walk/jog for dessert
Brad Williams
on Tuesday, January 22, 2013 at 03:55 pm
1/22/13 WOD
Did probably the coldest interval run I've ever done this morning. 1 degree with 15-20 mph wind made for -10 degrees. Felt like my warm-up did nothing for me. 20 minute warm-up (mobility indoors, pace, drill outside), 6 min set- 19-20 secs. each. 4 min set- 19-21 secs. each. 2 min set- 20-22 secs. each. 7 minute cool-down. Spun my legs on the bike for 30 minutes once I got in just to get the blood flowing again.

Did Saturday's strength & conditioning WOD after school. Subbed Tuck Jumps for DU's- 9:51 minutes. Mobility after.

I was glad to get out for that run this morning. The conditions helps toughen me mentally.
Chad Brinkley
on Tuesday, January 22, 2013 at 05:27 pm
Swim WOD
Back from vacation. I did a scaled version of the 3 Sport Swim WOD this afternoon: 800 Warm Up (200 FS, 200 drills, 200 pull, 200 kick), 6 x 50 on 1:00, Rest 3:00, 4 x 50 on 1:00, Rest 2:00, 2 x 50 on 1:00, Rest 1:00, 600 Cool Down (FS) + Mobility. Intervals were between 45 and 48 seconds.

This morning I did the local S&C WOD:
Strength: EMOM for 10:00 perform 1 Power Snatch and 1 Hang Snatch (2x85, 7x95, 1x105; Focused on speed and form rather than weight)
Conditioning: Isabel (Scaled) - 30 Power Snatches at 105 in 5:57.
alex (@alexbridgeforth)
on Tuesday, January 22, 2013 at 05:29 pm
Bike WOD
Got through all of them.
Ross
on Tuesday, January 22, 2013 at 06:12 pm
WOD
S&C Scaled to 65
9:38

Overhead Squats are tough!
Comments are closed for this post.