W.O.D.: Short Interval

Friday, August 16, 2013 • EnduranceShort Interval

STRENGTH:

DE: Sumo Deadlift 12x1 @ 55% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

10 Rounds For Time:

1 - Muscle Up

2 - Handstand Push Ups

4 - Weighted Pistols (1.5pood/1pood)

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

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

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

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

Ruck (THU): Repeat :90 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 (OFF): OFF

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

Run (SAT or Tempo): Repeat :90 on, :90 off until form/pace deteriorates

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


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Comments (4)

Brad Williams
on Friday, August 16, 2013 at 08:41 am
8/16/13 WOD
Run-Swim-Run this morning. Run #1 to Lifetime- 3.02 miles- 23:07 min., Swim- 10 x 90/90- 866m Total, Run #2 back home- 3.02 miles- 22:11 min., 1 mile drill Cool-Down.

Stoked for the negative split with both tempo runs this morning. I did some mobility before Run #1, but no drills or anything. I seem to do better when running Tempo/TT without a lot of drill work before hand. Smashes after WOD. Will stretch later on. Good WOD today.
Jason
on Friday, August 16, 2013 at 11:19 am
Swim and WOD
Swim - 100m WU, 100m Stick Drill, 1000m Swim (20:21), 100m Stick Drill, 100m Cool Down. Haven't gone long in awhile and wanted to see if I could break 20 minutes (50m Pool). First 100m in 1:44, but then I either lost technique or endurance or a little bit of both. From there, laps were between 2:00 & 2:05.
WOD
Strength - 3X3 Sumo DL @ 135#
8 RDS
S&C - 3 Strict PU, 3 Dips, 4 Thrusters (40# DBs) ~ 9:00
Matt B
on Friday, August 16, 2013 at 06:13 pm
First Endurance WOD
Did Thursday's short-interval WOD.

10 Intervals, 4.5 miles, on treadmill with 1% incline

Work at 10.8, rest at 6.8
Guy Hebert
on Friday, August 16, 2013 at 07:02 pm
Fri 3S WOD
DE sumo deadlift 145#
S&C WOD
10 rds in 16:15
2 pike pushups with feet on chair
3 pullups (assisted)
3 chair dips
4 band assisted pistols (each leg)
Comments are closed for this post.