W.O.D.: Short Interval

Monday, January 06, 2014 • EnduranceShort Interval

STRENGTH:

DE: Front Squat 8 x 2 @ 70% 1 RM on :60s

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

45 - Thrusters (95/65)

45 - 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 (TUE): Repeat 75m, recover :60s until form/pace deteriorates

Bike (TUE): Repeat 500m, recover :60s until form/pace deteriorates

Run (TUE): Repeat 400m, recover :60s until form/pace deteriorates

Row (TUE): Repeat 500m, recover :60s until form/pace deteriorates

Ruck (TUE): Repeat 500m, recover :60s 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 (MON): Repeat 500m, recover :60s until form/pace deteriorates

Run (WED): Repeat 400m, recover :60s until form/pace deteriorates

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


CrossFit Mercer


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (7)

Brad Williams
on Monday, January 06, 2014 at 05:55 am
1/6/14 WOD
Tempo bike this AM. 10 min. Warm-Up (Pace Increase), 1:15 Tempo, 15 min. Steady, 5 Min. Cool-Down.

Foam roller, stretching, and ice for mobility. Physical Therapy later on.

Probably gonna have to shovel some snow later to get vehicle out since apartment doesn't plow or shovel between the cars. Stay safe out there today anyone in the Mid-West. It is gonna get really cold.
J.P.
on Monday, January 06, 2014 at 06:20 am
01/06/14
Strength - @135
WOD - Rx'd in 9:59

Felt it after, thrusters get me every time!
Jim
on Monday, January 06, 2014 at 12:23 pm
165 front squats

65 lb thrusters
Light assist pull-ups
12:25
Thrusters kicked my butt.
RH
on Monday, January 06, 2014 at 02:19 pm
WOD
Strength @ 225
WOD: Rx'd @ 6:41
Richard
on Monday, January 06, 2014 at 02:24 pm
SFC
FS 8X2 155lbs

WOD 12:17

Skill 1 Running

EN WOD Run 2 min 5 and a half 400's
TC
on Monday, January 06, 2014 at 07:17 pm
1/6/14
STR:195#
WC: 5:14
Mike
on Monday, January 06, 2014 at 08:24 pm
6Jan
Strength 135#
S&C 5'07"
Been sick getting back after it
Comments are closed for this post.