W.O.D.: Short Interval

Monday, June 17, 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:

4 Rounds For Time:

5 - Deadlift (85% 1RM)

15 - Pull Ups

25 - Double Unders

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 :90 on / :45 off, until form/pace deteriorates

Bike (TUE): Repeat :90 on / :45 off, until form/pace deteriorates

Run (TUE): Repeat :90 on / :45 off, until form/pace deteriorates

Row (TUE): Repeat :90 on / :45 off, until form/pace deteriorates

Ruck (TUE): Repeat :90 on / :45 off, until form/pace deteriorates, 65# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): Repeat :90 on / :45 off, until form/pace deteriorates

Bike (MON): Repeat :90 on / :45 off, until form/pace deteriorate

Run (TUE): Repeat :90 on / :45 off, until form/pace deteriorates

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


CrossFit 506 hosts a CrossFit Endurance Seminar June 29-30


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Comments (3)

Alan Pamayo
on Monday, June 17, 2013 at 03:35 pm
S&C WOD
ME Deadlift 1RM
385 lbs

WOD RX'd (DL's @325lbs)
13:13
Brad Williams
on Monday, June 17, 2013 at 04:07 pm
6/17/13 WOD
Interval swim this morning. 800m warm-up (100m Swim, 300 Kick Drills, 300 Pull Drills, 100 Fins), 10 x 90/45 rec.- 866m, stopped for recoveries, 600m Drill Down (200m Kick Drills, 200m Pull Drills, 200m Fins).

1 hour bike after school. It was super nice out so I couldn't resist getting outside.

Mobility after and will get more in before bed.
Chad Brinkley
on Monday, June 17, 2013 at 05:10 pm
Run WOD
I did the 3 Sport Run WOD in the PM: 800 Warm Uo + Drills; 10 x 90 seconds (Hill repeats, roughly 300 meters per interval) with 45 seconds rest; 800 Cool Down + Mobility

I did the local S&C WOD this AM: 25 Hand Stand Push Ups (Scaled with 2 Abmats), 25 Chest to Bar Pull Ups, 25 Wallballs (20 Lb to 10'), 25 KB Swings @55, 25 Box Overs @24", *25 Hang Power Clean @135, *Perform 10 Toes to Bar each time the set of Hang Power cleans is broken (50 Toes to Bar in Penalties). Time was 21:30.
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