W.O.D.: Short Interval

Thursday, December 19, 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 75m, recover :90s until form/pace deteriorates

Bike (THU): Repeat 500m, recover :90s until form/pace deteriorates

Run (THU): Repeat 400m, recover :90s until form/pace deteriorates

Row (THU): Repeat 500m, recover :90s until form/pace deteriorates

Ruck (THU): Repeat 500m, recover :90s 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 75m, recover :90s until form/pace deteriorates

Bike (THU): Repeat 500m, recover :90s until form/pace deteriorates

Run (SAT or T): Repeat 400m, recover :90s 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 Thursday, December 19, 2013 at 04:50 am
12/19/13 WOD
Took a rest day today. Not having to deal with pain for an extra 1.5 Hours this AM was to good to pass up. I start PT on the January 2nd instead of the Dec. 30th and we start Christmas Break after tomorrow so hopefully extra time off my feet will help me heal. Will get some mobility in after school.
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