W.O.D.: Short Interval

Thursday, October 24, 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 :45 on, :45 off until form/pace deteriorates

Bike (THU): Repeat :45 on, :45 off until form/pace deteriorates

Run (THU): Repeat :45 on, :45 off until form/pace deteriorates

Row (THU): Repeat :45 on, :45 off until form/pace deteriorates

Ruck (THU): Repeat :45 on, :45 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 (THU): Repeat :45 on, :45 off until form/pace deteriorates

Bike (FRI): Repeat :45 on, :45 off until form/pace deteriorates

Run (SAT): Repeat :45 on, :45 off until form/pace deteriorates

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


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Comments (3)

Tim
on Thursday, October 24, 2013 at 06:27 am
Wednesday and Thursday wod
Took Wednesday off due to concerns about my wrist
Thursday, did the running wod in the AM
Did it up a hill and did around 250m per round for 8 rounds
PM: did a deadlift strength, 5x3 at 140kg, then did 21 hand release deadlifts at 100kg, then 45 HR deadlifts at 60kg
Brad Williams
on Thursday, October 24, 2013 at 08:56 am
10/24/13 WOD
Interval Bike this morning. 20 min. Warm-Up (Pace Increase, 1 Leg Drills w/sprints), 20 x 45/45 Int., 10 min. Cool-Down.

Did yesterday's CF Mainsite WOD shortly after. Subbed 30# homemade KB SDHP for the Rower. 15 Min. AMRAP 25 30# SDHP, 25 Push-Ups-
8 Rds. + 7 SDHP.

The S&C WOD after bike finished me off. I've been scaling down to liter weight on some WODS to go faster and it is working better for me.

Got in some stretching and lacrosse ball smashes after. Will do more after school today
Chad Brinkley
on Thursday, October 24, 2013 at 05:51 pm
Bike WOD
My schedule is a little messed up this week so I wasn't able to take a full rest day.

10/23/2013: I did the 3 Sport Long Interval Bike WOD - 5:00 Warm Up + Drills, 8 x 2000 Meters with 3:00 Spin/Rest [Intervals were 3:46/3:43/3:43/3:42/3:45/3:44/3:42/3:44], 5:00 Cool Down + Mobility.

10/24/2013: I did the local S&C WOD in the AM.
Strength: 6x3 Power Snatch @65% of 1 RM (95)
Conditioning: 10 Clean & Jerks (95), 10 Power Snatches (95), 10 Overhead Squats (95), 10 Overhead Walking Lunges (95), 10 Toes to Bar, 10 Box Jump @24", 10 Alternating Dumb Bell Snatches @40, 10 Pull Ups, 10 Cone Touches (10 Meters), 10 Plate Facing Burpees (45 LB). Time was 8:13 RX.

I did a 5K Row in the PM. Time was 21:26.
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