W.O.D.: Short Interval

Thursday, June 27, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day


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): Repeat 3:00 on / 3:00 off, until form/pace deteriorates

Bike (THU): Repeat 3:00 on / 3:00 off, until form/pace deteriorates

Run (THU): Repeat 3:00 on / 3:00 off, until form/pace deteriorates

Row (THU): Repeat 3:00 on / 3:00 off, until form/pace deteriorates

Ruck (THU): Repeat 3:00 on / 3:00 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 (FRI): Repeat 3:00 on / 3:00 off, until form/pace deteriorates

Bike (OFF): OFF

Run (THU): Repeat 3:00 on / 3:00 off, until form/pace deteriorates

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


Picture courtesy of Carl Paoli and Nate Helming


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Comments (3)

Brad Williams
on Thursday, June 27, 2013 at 06:01 am
6/27/13 WOD
Did a sustained type swim this morning. 500m warm-up (swim, pull, kick), 3 x 400m/2 rec.- 8:06, 8:04, 8:04, 700m drill down (underwater dog paddle, streamline kick, arm lead).

Did Deadlifts w/GHD Sit-Ups shortly after. Deadlifts- 145#/3 sets/10 reps w/15 GHD Sit-Ups.

Foam roller smashes after. Will stretching out a little more later. Deadlift and GHD Sit-Ups really helped recovery. I feel a lot better now. Kind of tired after yesterday's WOD's.
Brad Smith
on Thursday, June 27, 2013 at 10:13 am
3s swim wod
200 yard repeats with 3:00 rest (3:17, 3:19, 3:21, 3:23)
Glenn
on Thursday, June 27, 2013 at 02:59 pm
Picture
What am I supposed to learn from today's pic exactly?
Comments are closed for this post.