W.O.D.: Short Interval

Friday, May 31, 2013 • EnduranceShort Interval

STRENGTH:

ME: Power Clean

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


CFE STRENGTH & CONDITIONING WOD:

Every Minute on the Minute for 12:00:

1 - Power Clean (90% 1RM)

5 - Burpees

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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 (THU): :30 on / :30 off, until form/pace deteriorates

Bike (THU): :30 on / :30 off, until form/pace deteriorates

Run (THU): :30 on / :30 off, until form/pace deteriorates

Row (THU): :30 on / :30 off, until form/pace deteriorates

Ruck (THU): :30 on / :30 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 (FRI): :30 on / :30 off, until form/pace deteriorates

Bike (THU): :30 on / :30 off, until form/pace deteriorates

Run (SAT): :30 on / :30 off, until form/pace deteriorates

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


Tabata Times: How To Prep For A Burpee


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Comments (6)

Von Ralls
on Friday, May 31, 2013 at 07:50 am
S & C
225# Power Clean. WOD at 90% (205#). Kept rounds at 14-15 seconds.
Alan Pamayo
on Friday, May 31, 2013 at 03:50 pm
S-INT Ruck
Ruck 6x:30 @59 lbs
125m
125
125
125
125
120
TOTAL: 745m
Brad Williams
on Friday, May 31, 2013 at 04:01 pm
5/31/13 WOD
Interval swim this morning. 700m warm-up (swim, pull- 1 arm, buoy, kick- board, streamline, head lead, fins), 21 x 30/30 INT- 507 meters total (stopped on 30 off), 300m drill cool-down (swim and pull)

45 min. spin after school. Did lots of upper body mobility after ride because legs felt great and chest, shoulders were sore from swim this AM.
Brad Smith
on Friday, May 31, 2013 at 05:38 pm
3s swim wod
Swim: suppose to be 0:30 on, 0:30 off, did two of those, but couldn’t hear watch so did 50 meter repeats with 0:30 rest (:40, :43, :47, :47, :47, :48, :47, :47).

On the minute for 12:00 (1 power clean 120#, 5 burpees). Weight was pretty easy, but it's been months since I last cleaned so wanted to ease back into it.
Alan Pamayo
on Friday, May 31, 2013 at 06:14 pm
S&C WOD
ME Power Clean 1RM
235 lbs (PR)

WOD RX'd
Power Cleans @210lbs
PLA
on Friday, May 31, 2013 at 06:25 pm
No time for gym. Will try this one tomorrow.

Jobsite WOD:

3 RFT
-25 pushups
-35 situps

4:14
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