W.O.D.: Short Interval

Friday, October 11, 2013 • EnduranceShort Interval

STRENGTH:

DE: Power Snatch 8 x 2 @ 70% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

21 - 15 - 9

Push Jerk (135/95)

GHD Sit Ups

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 50m, Recover :90 until form/pace deteriorates

Bike (THU): Repeat 200m, Recover :90 until form/pace deteriorates

Run (THU): Repeat 100m, Recover :60 until form/pace deteriorates

Row (THU): Repeat 100m, Recover :60 until form/pace deteriorates

Ruck (THU): Repeat 200m, Recover :60 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 (THU): Repeat 50m, Recover :90 until form/pace deteriorates

Run (SAT or Tempo): Repeat 100m, Recover :60 until form/pace deteriorates

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


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Comments (5)

Brad Williams
on Friday, October 11, 2013 at 08:48 am
10/11/13 WOD
Circuit Run this morning. 11 min. Warm-Up (pace increase, drills, mobility), 6 x 400m Run, 25 Burpees- 21:51 min. 13 min. Cool-Down (easy running, drills). 15 min. Spin on bike after along with stretching and lacrosse ball smashes.

Love the circuit runs day before racing. Always leave me with tons of energy. I saw this one on the CF Mainsite last week. Did regular burpees because I was outside and didn't have a target 1 ft. above reach. Pretty fun.
Tim
on Friday, October 11, 2013 at 09:13 am
Today's wod
Did a S&C wod, involved pistols, HSPU and DU, pistols are a huge weakness for me so it was tough
Then did leg strength, worked up to a heavy set of 3. Then did my body weight in Kg on the bar with my age in reps, then did my age in weight with my body weight in reps....my legs were hammered. Did some good mornings after.

Look foreward to the TT/Tempo tomorrow and S&C on Sunday
Mike C
on Friday, October 11, 2013 at 09:41 am
44, 6'2", 218
Starting Monday I'm going strict Paleo and following the 12 Week Program out of Power, Speed, Endurance.

Today:
Front Squat build to 240 x 5
Deadlift build to 365 x 5

20 Min EMOM
3 Pull-ups, 6 Bench 115

AMRAP in 8:
8 Power Snatch 95
8 Pistols
8 Toes to Bar

3+3 RX'd
Bain
on Friday, October 11, 2013 at 03:26 pm
11/10/13
1. Power Snatch 10 x 2 @ 115lbs
2. Fran - rx: 8:40
3. 10-1 wall balls & burpees
jd@crossfityall.com
on Friday, October 11, 2013 at 04:44 pm
10/11/2013 wod
115# ps
cond: 8:53 rx
Comments are closed for this post.