W.O.D.: Short Interval

Friday, October 25, 2013 • EnduranceShort Interval

STRENGTH:

ME: Back Squat

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


CFE STRENGTH & CONDITIONING WOD:

Tabata Squats

Rest 4:00

4:00 - Max Reps Muscle Ups

Rest 4:00

Tabata Squats

Post tabata scores and MU score 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 :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.


3FU3L spotting with RUNATX


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Comments (2)

Brad Williams
on Friday, October 25, 2013 at 08:56 am
10/26/13 WOD
Interval swim this AM. 800m Warm-Up (400 steady, Float & Paddle, 5 Beat Kick, 6-3-6 w/Fins), 10 x 45/45 rec.- 47-49m each round, 300m Cool-Down (Kick, Pull, FS).

Strength shortly after. Deadlifts- 225#/2 sets/1 rep, 230#/2 sets/1 rep, 235#/2 sets/1 rep. Core- 30 GHD Sit-Ups, 30 Windshield Wipers, 30 V-Ups.

Will get mobility work in after school today. I did Deadlifts instead of Squat because I haven't done a heavy Deadlift WOD in a while. Strength is slowly coming back.
Brad Williams
on Friday, October 25, 2013 at 05:09 pm
Wrong Date
Sorry the date shoulda been 10/25/13.
Comments are closed for this post.