W.O.D.: I S-INT Day 1 Week 11

Thursday, March 21, 2013 • EnduranceI, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day

Or

CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall ball shots, 20 pound ball

90 Double-unders

30 Muscle-ups

Post score 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:

"Tabata"

Swim (THU): :20 on / :10 off x 8 Rounds

Bike (THU): :20 on / :10 off x 8 Rounds

Run (THU): :20 on / :10 off x 8 Rounds

Row (THU): :20 on / :10 off x 8 Rounds

Ruck (THU): :20 on / :10 off x 8 Rounds @ 65-85# Ruck/Boots/Utes

Post sport, distances, number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

THURSDAY IS THE 3S REST DAY

"Tabata"

Swim (OFF): OFF

Bike (THU): :20 on / :10 off x 8 Rounds

Run (SAT or Tempo): :20 on / :10 off x 8 Rounds

Post sport, distances, number of intervals to comments.


CrossFit by Overload Murrieta Endurance Team at the LA Marathon


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Comments (4)

Krusty505
on Thursday, March 21, 2013 at 05:33 am
Run workout
2.5 mi run

AMRAP 20:00
Squat 15
Single leg squat 10 (each leg)
Lunge 10 (ea)
Box step ups 10 (ea)
Pull-ups 10
Bird-dog push-ups 10
Single leg bridge 10 (ea)
4 rounds plus squats

PM run 2.5 mi
Alan Pamayo
on Thursday, March 21, 2013 at 11:16 am
Yesterday's WOD's
I switched yesterday with today due to my schedule.

L-INT RUN
Run 3x7:00
1.04 miles
1.02 miles
.97 miles

ME Front Squat 1RM
285 lbs

WOD RX'd
Total Reps: 70
(Front Squat 23 reps, Ring Rows 47 reps)
Brad Williams
on Thursday, March 21, 2013 at 04:00 pm
3/21/13 WOD
Tempo run this morning. 10 min. warm-up (pace, drills, dynamic stretch) 2 x 20 min./5 rec.- 2.71 miles, 2.76 miles. 5 min. cool-down. Pleased with run. Fastest I've gone this year.

Short strenght workout after. 3 sets/10 reps- 75lb. DB Goblet Squats, Back Ext. 3 sets/10 reps- 70lb. KB Swings. Neither for time.

Mobility through day at school. NCAA Tounament all weekend long....which means good TV for long trainer rides.
PLA
on Thursday, March 21, 2013 at 11:55 pm
Day 188
Run S-Int (Rx):

Total distance: 0.96km
Comments are closed for this post.