W.O.D.: Short Interval

Monday, May 13, 2013 • EnduranceShort Interval

STRENGTH:

ME: Deadlift

Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod


CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

7 - Cleans (135/95)

21 - Wall Ball

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

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 1:00 on,1:00 off, until form/pace deteriorates

Bike (TUE): Repeat 1:00 on,1:00 off, until form/pace deteriorates

Run (TUE): Repeat 1:00 on,1:00 off, until form/pace deteriorates

Row (TUE): Repeat 1:00 on,1:00 off, until form/pace deteriorates

Ruck (TUE): Repeat 1:00 on,1:00 off, until form/pace deteriorates, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (TUE): Repeat 1:00 on,1:00 off, until form/pace deteriorates

Bike (WED): Repeat 1:00 on,1:00 off, until form/pace deteriorates

Run (MON): Repeat 1:00 on,1:00 off, until form/pace deteriorates

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



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Comments (7)

Char
on Monday, May 13, 2013 at 06:57 am
S&C
ME Dead: 425#

METCON: 8:57

Frack that was brutal
Brad Williams
on Monday, May 13, 2013 at 08:45 am
5/13/13 WOD
Interval swim this morning. 400m warm-up (swim, streamlined kicking, pull, fist swim). 14 x 1/1rec.- 858m. 100m cool-down. Felt really good today swimming.

Strength & conditioning after. Deadlifts- 205#/3 sets/5 reps, 210#/3 sets/ 3 reps. For the circuit I did the Crossfit Football WOD. 7 Min. AMRAP of 5 85# Power Cleans to Push Press,7 Full GHD Extensions- 5 sets.

Brought lacrosse ball to school to get some mobility work in while while kids are working during health class today. Will stretch and foam roll after school.
Adam
on Monday, May 13, 2013 at 01:30 pm
S&C
DL 455 1RM

8:37 Metcon
Chad Brinkley
on Monday, May 13, 2013 at 05:38 pm
Run WOD
Today was less than ideal. I was unable to workout this morning so I had to do S&C back to back with the run WOD. I decided to do the run WOD first.

400 Warm Up + Drills; 8 x 1:00 on, 1:00 off (roughly 300 meters each interval), 400 Cool Down + Mobility.

I followed up with the local S&C WOD:
Strength: 15 minutes to achieve a 1RM of this complex - 2 Hang Squat Clean, 2 Shoulder to Overhead (95, 115, 125, 135, 145)

Conditioning: "Bloody Mary" - 115 Burpees, EMOM Perform 1 Squat Clean and 1 Jerk (scaled to 115). Time was 10:44.
Brad Smith
on Monday, May 13, 2013 at 06:00 pm
3s run wod
1:00 on, 1:00 off (6 rounds averaged between 320-350 meters).
PLA
on Monday, May 13, 2013 at 06:17 pm
Strength (Rx):

365 x 4
405 x 2
435 x 1
465 x 1
485 x 1
505 x 1

S&C (Rx): 13:48

* Rough few weeks with little sleep. Also crashed on my road bike bruising up my left palm which didn't appreciate the cleans.

Form on cleans feeling very solid and deadlifts were done with more focus on not rounding at the higher weights. Pleased with work out but not 100%.
Bryan Feldman
on Monday, May 13, 2013 at 06:51 pm
App
Guys do any of you have any apps that you use to keep track of endurance wods? I use mywod for cfit but dont have anythinf for endurance. Thanks
Comments are closed for this post.