W.O.D.: Short Interval

Tuesday, December 24, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

Snatch

1 - 1 - 1 - 1 - 1 - 1 - 1

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:

"Tabata"

Swim (TUE): 8 x 20:10, use pool or open water, tread water during recovery

Bike (TUE): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (TUE): 8 x 20:10, if on C2 use meters or watts

Ruck (TUE): 8 x 20:10 @65-100#/Boots/Utes, use the steepest hill you have, 75# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

"Tabata"

Swim (WED): 8 x 20:10, use pool or open water, tread water during recovery

Bike (MON): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

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


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Comments (1)

Brad Williams
on Tuesday, December 24, 2013 at 01:18 pm
12/24/13 WOD
Interval Row first 15 min. Warm-Up (Pace Increase, Mobility, Pick-Ups), 2 x (8 x 20/10) 4 Rec. between Rounds- 990m, 1050m, 7 min. Cool-Down- 6000m.

Interval Swim shortly after. 8 x 20/10- 186 yds., 6 min. Cool-Down.

Strength this afternoon. 10-1 reps (not for time) of Pull-Ups/Dips. Wanted to do a circuit, but leg was hurting way to much. I think I'm going to have to stop swimming now. My leg hurts the most after swim and through day. Really wish this would all be over with because I'm tired of these ups and downs.
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