W.O.D.: Short Interval

Thursday, September 12, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day


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

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

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

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

Ruck (THU): Repeat :60 on, :60 off until form/pace deteriorates, 55-65# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (THU): Repeat :60 on, :60 off until form/pace deteriorates

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

Run (SAT or Tempo): Repeat :60 on, :60 off until form/pace deteriorates

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


Pon Somnhot, Headlands 50k,
(Huge PR from 9:06 to 6:15)


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Comments (5)

Kaitlin
on Thursday, September 12, 2013 at 09:53 am
Pon--
Congrats on another solid performance.
Raising the bar on what is possible.
Brad Williams
on Thursday, September 12, 2013 at 10:44 am
9/12/13 WOD
Congrats Pon! Every time I see you on here your running farther and faster.

Interval Bike this morning. 20 min. Warm-Up (Spin, 1 leg drills, pick-ups), 15 x 1 min./1 rec. All big gear climb sprints, 10 min. Cool-Down.

Stretching for mobility after. Even though HR wasn't off the chart for intervals legs could feel huge gear effort after.
Chad Brinkley
on Thursday, September 12, 2013 at 01:30 pm
Awesome Pon!
Incredible PR Pon! Great work!
Pon
on Thursday, September 12, 2013 at 07:57 pm
Thanks Brad and Kaitlin! Much appreciated!
Pon
on Thursday, September 12, 2013 at 07:59 pm
Thanks!
Chad thanks!
Comments are closed for this post.