W.O.D.: Short Interval

Friday, December 06, 2013 • EnduranceShort Interval

STRENGTH:

DE: Box Squat 10 x 2 @ 60% 1RM on :60s

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


CFE STRENGTH & CONDITIONING WOD:

"Fran"

21-15-9

Thrusters (95/65)

Pull Ups

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 :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.


CrossFit St. Louis Endurance


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Comments (1)

Brad Williams
on Friday, December 06, 2013 at 09:49 am
12/6/13 WOD
Component swim this morning. 1400m/200m each- Kick, Pull-Buoy, Pull-Buoy w/Paddles, Paddles, Paddles w/Fins, Fins, Swim- 30:25 min.

Hip Flexor sore after. Hurt quite a bit today. Seeing the Sports Med. Doc after school and hope to get some answers or at least pointed in right direction.
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