W.O.D.: Short Interval

Friday, November 08, 2013 • Endurance

STRENGTH:

DE: Bench Press 9x3 @ 70% 1RM on :45sec

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


CFE STRENGTH & CONDITIONING WOD:

5 - 5 - 5 - 5 - 5

Front Squat

Post loads 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 2:00 until form/pace deteriorates

Bike (THU): Repeat 800m, recover 2:00 until form/pace deteriorates

Run (THU): Repeat 400m, recover 2:00 until form/pace deteriorates

Row (THU): Repeat 500m, recover 2:00 until form/pace deteriorates

Ruck (THU): Repeat 800m, recover 2:00 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 (FRI): Repeat 50m, recover 2:00 until form/pace deteriorates

Bike (THU): Repeat 800m, recover 2:00 until form/pace deteriorates

Run (SAT or Tempo): Repeat 400m, recover 2:00 until form/pace deteriorates

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


CrossFit Endurance seminar at CrossFit Hilton Head


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Comments (2)

PJ
on Friday, November 08, 2013 at 08:59 am
WOD IS UP!
WOD is up for today, sorry for the delay!
Brad Williams
on Friday, November 08, 2013 at 04:01 pm
11/8/13 WOD
Alternate Run/Bike intervals this morning. 10 min. Run Warm-Up (Mobility, Pace increase, Drills, Jump Rope Drills), 800m Bike,400m Run Alternate/2 rec. Bike- 1:09,1:06,1:08,1:03 min. Run- 1:32 pace for all 4 Rds. 10 min. Spin Cool-Down on Bike.

Strength shortly after. 12 min. AMRAP of 1 Deadlift, 1 Power Clean, 1 Front Squat, 1 Jerk. 95# for WOD way lower than Rx'd. 27 rds. Mobility thru day at school.

Iron Turkey race tomorrow. 5K at 9am. Recover till 10am for 10K. Final result is total time. This is going to be interesting.
Comments are closed for this post.