W.O.D.: Short Interval

Tuesday, August 06, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible In 12:00 of:

5 - Deadlift (255/195)

10 - Pistols

50m Shuttle Run

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 :60 on, :90 off until form/pace deteriorates

Bike (TUE): Repeat :60 on, :90 off until form/pace deteriorates

Run (TUE): Repeat :60 on, :90 off until form/pace deteriorates

Row (TUE): Repeat :60 on, :90 off until form/pace deteriorates

Ruck (TUE): Repeat :60 on, :90 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 :60 on, :90 off until form/pace deteriorates

Bike (MON): Repeat :60 on, :90 off until form/pace deteriorates

Run (TUE): Repeat :60 on, :90 off until form/pace deteriorates

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


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Comments (5)

Brad Smith
on Tuesday, August 06, 2013 at 05:49 am
3s run wod
Run: 60 on, 90 off (320-350 meters each. Did 4). amrap

12:00: 5 deadlifts 135#, 10 pistols, 100 jump ropes (7 rounds plus 5 deadlifts)

Still really sore from starting lifting again, so went light on the deadlifts (bodyweight). Don't have room to do shuttle runs, so subbed 100 jump ropes which took about 30 seconds or so, so was a pretty good sub.
Trey
on Tuesday, August 06, 2013 at 01:35 pm
As rx'd 5 rounds + 5 DL
M Jackson
on Tuesday, August 06, 2013 at 01:52 pm
Scoreboard
9 sets Run 200m (50sec avg), 90 off

6 rounds of the WOD @255 (subbed 10 airsquats for pistols)
Brad Williams
on Tuesday, August 06, 2013 at 04:07 pm
8/6/13 WOD
Interval Swim-to-Bike "brick" this morning. Swim- 500m Drill Warm-Up (Freestyle, 5 Beat Kick, Kick, Statue of Liberty, Float & Paddle), 8 x 1 min.90 rec.- 66,65,64,67,67,68,68.69m, 100m Coo-Down.

1 hour endurance based spin class after.

S&C a few minutes after that. 185# for Deadlifts, touched butt down on box for Pistols, and since there was no where to do a shuttle run I subbed 1 loop of 45# KB Farmer Carries around the LFT Weights area- 5 sets + 3 Deadlifts.

Smashes and stretching for mobility. Swim is really coming along. New drills have really made a difference.
Griffin
on Tuesday, August 06, 2013 at 05:15 pm
Results
Had to do the Endurance WOD and S&C WOD back to back with a 15 minute break between because of work.

5 rounds of running at around 400m for Endurance WOD

6 rounds plus 5 deadlifts at the prescribed weight. Scaled the pistols onto a 12 inch box for the S&C WOD.
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