W.O.D.: Short Interval

Tuesday, July 09, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

"Tabata Something Else"

Complete 32 Total Intervals of :20sec on, :10sec off of:

Pull Ups (First 8 Intervals)

Push Ups (Second 8 Intervals)

Sit Ups (Third 8 Intervals)

Squats (Fourth 8 Intervals)

There is no rest between exercises.

Post total number of reps 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.


CrossFit Santiago Endurance Team

Suzuki Climbing Tour, at "Hacienda Chacabuco".

7.6k race with the finish line at 6530 feet above sea level.


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Comments (8)

Hollywood
on Tuesday, July 09, 2013 at 04:24 am
First timer
My First CFE endurance WOD. Run, 27 min from warmup to cool down, 6 intervals completed. Looking forward to more.
Travis
on Tuesday, July 09, 2013 at 06:59 am
S&C
Pullups - 24
Pushups - 50
Situps - 64
Squats- 52
Alan Pamayo
on Tuesday, July 09, 2013 at 08:34 am
S-INT Run
Run 6x:30
160m
160m
160m
160m
158m
140m
Brad Williams
on Tuesday, July 09, 2013 at 09:02 am
7/9/13 WOD
Interval swim to start. 400m warm-up (high elbow, kick, worked on getting stroke cadence faster), 12 x 30/30 intervals- 393m. 300m drill-down (pull, streamline kick).

Spin class right after. It was anaerobic intervals so it worked out nicely- 1 hour. Mobility work following and will do more later.

No S&C today because I'm tapering down for triathlon Sunday. May try this one tomorrow after run.
Alan Pamayo
on Tuesday, July 09, 2013 at 11:38 am
Tabata Something Else
WOD RX'd
Pull Ups - 51
Push Ups - 65
Sit Ups - 85
Squats - 117
TOTAL REPS = 318
Scott
on Tuesday, July 09, 2013 at 03:07 pm
Tabata Something Else WOD
Pull-Ups: 18
Push-Ups: 62
Sit-Ups: 87
Squats: 91
Ian McDonald
on Tuesday, July 09, 2013 at 06:13 pm
Tabata Something Else WOD
Total reps- 289
D-Rob
on Wednesday, August 28, 2013 at 06:13 am
7/9/13 (8/28/13)
10 x :30/:30 on AirDyne

Pace started to slow around 6th. Could feel LA build up in legs. Pushed to finish 10, 218cals.
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