W.O.D.: Short Interval

Thursday, December 05, 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 :30s on, :30s off until form/pace deteriorates

Bike (THU): Repeat :30s on, :30s off until form/pace deteriorates

Run (THU): Repeat :30s on, :30s off until form/pace deteriorates

Row (THU): Repeat :30s on, :30s off until form/pace deteriorates

Ruck (THU): Repeat :30s on, :30s 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 :30s on, :30s off until form/pace deteriorates

Bike (FRI): Repeat :30s on, :30s off until form/pace deteriorates

Run (SAT or TT): Repeat :30s on, :30s off until form/pace deteriorates

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



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Comments (1)

Brad Williams
on Thursday, December 05, 2013 at 08:11 am
12/5/13 WOD
Steady Bike WOD this morning. 1 hour steady, 15 min. Cool-Down. Stretching for mobility after. Will get some smashes in after school.

Felt some relief in hip/leg after bike. I forgot what it feels like to not feel any pain. Hopefully, I will get more info. from the Doc tomorrow.
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