W.O.D.: Short Interval

Tuesday, October 01, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

4 Rounds For Time Of:

15 - Ring Dips

12 - Power Cleans (50% BW)

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 25m, on :90sec until form/pace deteriorates

Bike (TUE): Repeat 800m, on 2:00 until form/pace deteriorates

Run (TUE): Repeat 200m, on :90 until form/pace deteriorates

Row (TUE): Repeat 200m, on :90 until form/pace deteriorates

Ruck (TUE): Repeat 800m, on 4:00 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 (WED): Repeat 25m, on :90sec until form/pace deteriorates

Bike (MON): Repeat 800m, on 2:00 until form/pace deteriorates

Run (TUE): Repeat 200m, on :90 until form/pace deteriorates

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


Barbell Shrugged Podcast w/ Brian Mackenzie


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Comments (4)

M Boyd
on Tuesday, October 01, 2013 at 11:12 am
Running for the Bay
Training for Running for the Bay Marathon in Apalachicola FL on Oct 20. Made up Monday's S&C WOD

As rx'd at 180#

8 rds + 10 DLs
Brad Williams
on Tuesday, October 01, 2013 at 04:27 pm
10/1/13 WOD
Interval Bike this morning. 20 min. Warm-Up (Pace Increase, 1 Leg Drills, Pick-Ups), 20 x 800m (1:10-1:20) w/2:30-4 min. pick-ups during commercials, 13 min. Cool-Down.

Made up my own S&C WOD after school today. 4 Rounds- 10 30# KB Rows, 10 10# Med Ball Roll-Up to Stand, 10 15# DB Burpees, 10 Akro Wheel Roll-Outs, 10 10# Med Ball S-Ups, 1 min. Plank Hold- 16 min.

Stretching for mobility. Since I did Int's on trainer I went as hard as I could until I couldn't hold pace, then recovered until 2 min. mark. Adding long pick-ups during commercials was good change too. Great WODS today.
Chad Brinkley
on Tuesday, October 01, 2013 at 04:41 pm
Bike WOD
I did the 3 Sport Bike WOD in the PM: 6:00 Warm Up, 24 x 800 Meters on 2:00 (Intervals were all 1:22 - 1:25), 6:00 Cool Down + Mobility.

I did the local S&C WOD in the AM:
Strength: Deadlift 5-4-3-2-1-1-1-1-1 (135/185/225/255/275/295/305/315/325)
Conditioning: Buy In of 25 Ring Dips; 5 Rounds of 10 Deadlift (225), 10 Burpees, 10 Chest to Bar Pull Ups; Buy Out of 25 Ring Dips (18:16 RX)
DM
on Tuesday, October 01, 2013 at 06:28 pm
5:48
95#
Comments are closed for this post.