W.O.D.: Short Interval

Monday, July 08, 2013 • EnduranceShort Interval

STRENGTH:

DE: Box Squat 8x2 @ 50% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

50 - Air Squats

Run 400m

Post number of rounds 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 :30 on, :30 off until form/pace deteriorates

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

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

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

Ruck (TUE): Repeat :30 on, :30 off until form/pace deteriorates, 50# 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 :30 on, :30 off until form/pace deteriorates

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

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

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


Training Camp #1 - AthleteCell


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Comments (8)

Pablo Medina
on Monday, July 08, 2013 at 05:33 am
Results
DE: 55 kg (121 lbs)
S&C Wod: 16:58 Rx'd

Have a good week
Mike V
on Monday, July 08, 2013 at 05:54 am
Monday WOD
135x4, 155x2, 185x2

20:17
Brad Williams
on Monday, July 08, 2013 at 06:06 am
7/8/13 WOD
Strength & Conditioning only today. Box Squat- 14 inch Box (added 2 45# plates) 100#/10 Sets/2 reps at 1 minute. Circuit- 11:31 minutes.

Had to adjust mentally doing the Squats first, then run, along with 5 sets. So use to 4 sets of 400m, 50 Squats. Had good cadence for run too. Surprised at how well legs responded after weekend of training and doing the squats first.

Foam Roller smashes and stretching after. Caseville Olympic Tri Sunday.
Alan Pamayo
on Monday, July 08, 2013 at 12:49 pm
S&C WOD
DE Box Squat (12") 8x2 on :45
RX'd @180 lbs

WOD RX'd
18:27
Scott H
on Monday, July 08, 2013 at 02:28 pm
8 Jul 13 S&C WOD
S&C WOD as RX'd, but my laps worked to 450m.

Regardless, 20:33
Sam
on Monday, July 08, 2013 at 02:39 pm
S&C WOD
Good Leg Burner Today
8x 2 DE @ 140#, did 3 second negative followed by explosive movement back up.

Then:
WOD as Rx'd...no timer today, but felt pretty good. DId the runs at 7.2 on treadmill.
Sam Greene
on Monday, July 08, 2013 at 02:43 pm
CFE S&C WOD
Box Squats @ 140#, 3 second negative follwoed...then explode back up.

WOD as Rx'd. No timer today, but did runs at 7.2 on treadmill.
Chad Brinkley
on Monday, July 08, 2013 at 05:24 pm
Run WOD
I did the Run WOD this PM: 400 Warm Up + Drills; 20 x 30 Seconds (intervals were 145-150 meters) with 30 seconds rest, 400 Cool Down + Mobility.

I did the local S&C WOD this AM:
Strength: 7x3 Backsquat (95, 135, 155, 175, 185, 205, 215)

Conditioning: Run 400, 4 Rounds of [15 Backsquat @135, 15 KB Swings @70 LB], Run 400. Time was 13:42 RX.
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