W.O.D.: Short Interval

Friday, November 22, 2013 • EnduranceShort Interval

STRENGTH:

ME: Box Squat

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


CFE STRENGTH & CONDITIONING WOD:

3 Rounds for Time of:

500m - Row

30 - Ring Dips

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 25m, recover 1:00 until form/pace deteriorates

Bike (THU): Repeat 400m, recover 1:00 until form/pace deteriorates

Run (THU): Repeat 200m, recover 1:00 until form/pace deteriorates

Row (THU): Repeat 250m, recover 1:00 until form/pace deteriorates

Ruck (THU): Repeat 400m, recover 1:00 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 (OFF): OFF

Bike (THU): Repeat 400m, recover 1:00 until form/pace deteriorates

Run (SAT or Tempo): Repeat 200m, recover 1:00 until form/pace deteriorates

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



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Comments (1)

Brad Williams
on Friday, November 22, 2013 at 05:14 pm
11/22/13 WOD
Tried to swim this AM and after 100m I called it. Couldn't kick that hard from hip/nerve pain.

Went to ER because pain became unbearable while walking around at school. Got an X-Ray which was negative, a shot of Motrin, and prescription for Motrin. Doc said since being it flexed position doesn't hurt I can try to ride and do rower. Hopefully I can get a bike WOD in tomorrow AM. Thanks for all the encouragement on my injury. It has helped a lot.
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