W.O.D.: Short Interval

Tuesday, October 29, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

Snatch

1 - 1 - 1 - 1 - 1 - 1 - 1

Post 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): 3 x (75m, 50m, 25m), recover 1:1

Bike (TUE): 3 x (800m, 400m, 200m), recover 1:1

Run (TUE): 3 x (400m, 200m, 100m), recover 1:1

Row (TUE): 3 x (400m, 200m, 100m), recover 1:1

Ruck (TUE): 3 x (800m, 400m, 200m), recover 1:1, 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): 3 x (800m, 400m, 200m), recover 1:1

Run (WED): 3 x (400m, 200m, 100m), recover 1:1

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



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Comments (4)

Paul
on Tuesday, October 29, 2013 at 11:54 am
Endurance WOD, SS Row
I just started working off the site today for the endurance. I wasn't really sure how to program the PM4 for this workout. Being new to doing sprints I tried to hold myself to <1:55/500m pace on these. I ended up doing between 1:46 -1:53/500m and felt I could have gone stronger. Maybe next time.
Brad Williams
on Tuesday, October 29, 2013 at 04:25 pm
10/29/13 WOD
Tempo Run this morning. Dynamic Stretch Warm-Up, 5 mile Tempo Run- 37:28 min., 22 min easy run, drill Cool-Down.

Circuit Run after school. 15 min. Warm-Up (Easy Run, Drills, Mobility, Jump Rope), 100m Run, 10 Bench Step Ups, 100m Run, 10 35# KB Swings, 100m Run, 9 Bench Step-Ups, 100m Run, 9 35# KB Swings....100m Run 1 Bench Step Up, 100m Run 1 35# KB Swing- 14:33 min., 5 min. easy run, drill Cool-Down.

Smashes and stretching for mobility. Happy with tempo run this AM. Usually I do this outside, but I'm trying to get re-use to cold weather. Inclines and wind are always a good extra stimulus too.
Chad Brinkley
on Tuesday, October 29, 2013 at 04:33 pm
Run WOD
10/28/2013: I was going to do the Run WOD on Monday, but ran out of time. I ended up just doing the local S&C WOD in the AM.

Strength: 10 Minutes EMOM - Power Shrug, Power Snatch, Overhead Squat @65% of 1RM Power Snatch (95)

Conditioning: 21-15-9 Overhead Squats @95, Toes to Bar (5:45 RX).

10/29/2013: I did the Run WOD in the PM. 3 Rounds of 400, 200, 100 with 1:1 Work:Rest. Times were 84/40/20/84/40/21/84/39/19 seconds. All done on an out & back course which sucked for the 100s.

I did the local S&C WOD in the AM:
Strength: 5x3 Thruster (75/95/115/135/145)
Conditioning: 15 Minutes to get as far through the following progression as possible - 3-6-9-12... reps of Wallballs (20 LB to 10'), Box Steps (24"), KB Swings (55 LB). I completed the round of 21 reps and got 45 additional reps for a total of 297 Reps RX.
Tim
on Tuesday, October 29, 2013 at 07:00 pm
Tuesday Wod
Did the running wod in the AM results are

1:19
0:43
0:18
1:27
0:45
0:19
1:28
0:44
0:18

would have liked more consistency in the 400m runs

PM did some overhead squats
3x5 at 60kg.

Missed unit PT which is annoying.
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