W.O.D.: Short Interval

Friday, June 28, 2013 • EnduranceShort Interval

STRENGTH:

ME: Snatch

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


CFE STRENGTH & CONDITIONING WOD:

"Randy"

For Time:

75 - Power Snatch (75/55)

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 (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.


Westside Wisdom


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Comments (7)

Brad Smith
on Friday, June 28, 2013 at 06:12 am
3s run wod
Run: 3:00 repeats with 3:00 rest (910 meters, 910, 897).

For time: 75 power snatch 65# (9:00)b
Alan Pamayo
on Friday, June 28, 2013 at 08:11 am
S-INT Run
Run 4x3min
730m
730m
720m
700m
Brad Williams
on Friday, June 28, 2013 at 08:22 am
6/28/13 WOD
Tempo swim first- 500m- 10:20 min./2 rec. 300 drill down (underwater dog paddle, streamline kick). Bike- (used a Lifefitness Bike at level 10 first 5 miles level 11 second 5 miles), 27:29 min. Felt like I could've went harder. Run- Week #4 Run Progression. 4 x 90 at 100 cadence 6:35 pace/2 rec. with drills, 6 min at 92-94 at 7:35 pace. That felt really slow after in the 90 sec. intervals.

Mobility work after and will get more mobility later on after trip home to parents.
Alan Pamayo
on Friday, June 28, 2013 at 10:18 am
S&C WOD
ME Snatch 1RM
175 lbs

Randy RX'd
5:17
JQ
on Friday, June 28, 2013 at 10:34 am
Strength & SC
ME: Snatch
95
115
135

"Randy"
8:06
Pablo Medina
on Friday, June 28, 2013 at 02:16 pm
Results
ME: 120 lbs

Randy: 8:40

Have a good weekend
PLA
on Friday, June 28, 2013 at 03:05 pm
Strength(Rx): 155lbs

S&C (Rx): 7:13
Comments are closed for this post.