W.O.D.: Short Interval

Tuesday, June 18, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

As Many Round As Possible In 10:00 Of:

10 - KB Snatches (5L/5R @ 1.5/1pood)

20 - Knees To Elbows

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.



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Comments (7)

Alan Pamayo
on Tuesday, June 18, 2013 at 05:56 am
S-INT Ruck
Ruck 8x90s @67 lbs
265m
280
270
265
265
260
270
240
Scott Wiegal
on Tuesday, June 18, 2013 at 08:55 am
How long on Endurance WOD
I'm assuming it varies depending on our current fitness level, but about how long should the Endurance portion go? Having not trained like this before I don't know what a normal time is.
JQ
on Tuesday, June 18, 2013 at 01:04 pm
Swim and S&S
Repeat :90 on / :45 off
100 yds, 100, 100, 100, ~87

S&C WOD
3 + 27 (1 pood)
PLA
on Tuesday, June 18, 2013 at 02:19 pm
S&C (55lb DB Snatch): 3 rounds + 4 Knee to Bar
Brad Williams
on Tuesday, June 18, 2013 at 04:17 pm
6/18/13 WOD
Interval run this morning. 13 min. warm-up (pace, drills, sprints, dynamic stretch),
8 x 90/45 rec- .25,.21,.23,.22,.22,.21,.23,.22, 21 min. pace/skill cool-down.

30 min. Spin on Bike to relieve hamstrings.

Strength & Conditioning after school. Had to scale this quite a bit. 30# DB Snatches (all I could rig up with DB's at apt.), Sit-Ups (chairs would have broken if I tried to do L-Sit leg raises). 8 sets + 10 Snatches +6 Sit-Ups.

Mobility after. Short recovery made for a really hard run this morning. Felt like I didn't have time to recover. Very affective though.
Alan Pamayo
on Tuesday, June 18, 2013 at 05:30 pm
S&C WOD
WOD RX'd (Actually KB Power Snatches)
3 Rounds + 11 K2E's
Von
on Sunday, June 23, 2013 at 09:14 am
That's me!!
Hey, that's me! I made it on the CFE Blog!!
Comments are closed for this post.