W.O.D.: Short Interval

Tuesday, August 20, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time:

6 - Deadlift (225/165)

12 -KB Snatches

24 - Double Unders

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, :30 off until form/pace deteriorates

Bike (TUE): Repeat :60 on, :30 off until form/pace deteriorates

Run (TUE): Repeat :60 on, :30 off until form/pace deteriorates

Row (TUE): Repeat :60 on, :30 off until form/pace deteriorates

Ruck (TUE): Repeat :60 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 :60 on, :30 off until form/pace deteriorates

Bike (MON): Repeat :60 on, :30 off until form/pace deteriorates

Run (TUE): Repeat :60 on, :30 off until form/pace deteriorates

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


Kelly Olsson, Full Potential Endurance


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (6)

Jason
on Tuesday, August 20, 2013 at 06:49 am
Run and WOD
Run - :60 On / :30 Off - .17M per interval (8 rds)
WOD - 3 RDS = 5:53
6 Good Morning @ 65#
12 KB Snatch @ 50#
24 DU
Justin Gray
on Tuesday, August 20, 2013 at 08:00 am
Daily WOD
3 Rounds For Time:
6 - Deadlift (225/165)
12 -KB Snatches
24 - Double Unders

4:50. KB Snatches were at 70lb
Zach
on Tuesday, August 20, 2013 at 09:11 am
WOD
6-deadlift (225#)
12- dumbbell snatches (55#)
24- double unders

6:00
M/21/165
Steve81
on Tuesday, August 20, 2013 at 01:03 pm
Subbed 12 KB swings (each arm) w/ 1 pood (1.5 not available)
8:57
Brad Williams
on Tuesday, August 20, 2013 at 02:50 pm
8/20/13 WOD
Strength & Conditioning first. 205# for Deadlifts, 40# DB for the Snatches, and Tuck Jumps sub for DU's- 6:50 min. That was tough. I haven't done a heavy weight WOD in a while.

Interval swim shortly after. 500m Warm-Up (Freestyle, 5 Beat Kick, Fin Kick, Statue of Liberty, Float & Paddle), 10 x 1 min./30 rec.- 594m, 100m Cool Down.

Stretching shortly after and lacrosse ball smashes at school. I also stretched and smashed body more after school because we are in meetings all day and sitting is tough. I get up every 15 min., but it still doesn't help.
Steve81
on Tuesday, August 20, 2013 at 09:36 pm
275-300 meters x 6 (last round fail)
Comments are closed for this post.