W.O.D.: Short Interval

Thursday, January 02, 2014 • 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 (OFF): OFF

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

Run (SAT or T): 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 Thursday, January 02, 2014 at 06:13 am
1/2/14 WOD
Steady Row first- 2500m 10:11 min. Spin class shortly after 12 min. Warm-Up (Pace Increase), 48 min. Various Climbing intervals, 5 min. Cool-Down. Steady Row after- 2500m 10:45 min.

Foam roller for mobility. Stretching along with physical therapy later on. Hopefully, I will be 100% soon.
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