W.O.D.: Short Interval

Monday, September 16, 2013 • EnduranceShort Interval

STRENGTH:

ME: Good Morning

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


CFE STRENGTH & CONDITIONING WOD:

4 Rounds For Time:

15 - KB Swings (1.5/1 pood)

10 - Strict Pull Ups

Post load and results 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 :90 on, :60 off until form/pace deteriorates

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

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

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

Ruck (TUE): Repeat :90 on, :60 off until form/pace deteriorates, 55# 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 (MON): Repeat :90 on, :60 off until form/pace deteriorates

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

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


CrossFit Endurance Seminar, CrossFit Ruston


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Comments (3)

Brad Williams
on Monday, September 16, 2013 at 12:09 pm
9/16/13 WOD
Since there wasn't a Swim interval programmed I decided to do drills instead. 1500m Pyramid- 100m Free, 200m 5 Beat Kick, 300m Statue of Liberty, 400m Float & Paddle, 300m Kick w/Fins, 200m Statue of Liberty, 100m Free.

Circuit shortly after. Russian height for KB Swings and green band don't know weights of Lifetimes bands for Pull-Ups- 6:34 min.

Stretch and foam roll some after. Will get more once I get home from school. High hamstrings are tight from Run WOD yesterday.
Reid
on Monday, September 16, 2013 at 12:11 pm
GM: 265
S/C: 5:27 RXed
Kelly
on Tuesday, September 17, 2013 at 10:04 am
9/16/13
S: 5x5 squat, bench, barbell rows
S&C: 3 rds, 30# KBS, assisted pull ups 4:22

hot and humid, no breeze
Comments are closed for this post.