W.O.D.: Short Interval

Friday, January 17, 2014 • EnduranceShort Interval

STRENGTH:

ME: Snatch Grip Deadlift

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds

Row 500m

15 - Bench Press (135/95)

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 25m, recover 1:1 until form/pace deteriorates

Bike (THU): Repeat 400m, recover 1:1 until form/pace deteriorates

Run (THU): Repeat 100m, recover 1:1 until form/pace deteriorates

Row (THU): Repeat 500m, recover 1:1 until form/pace deteriorates

Ruck (THU): Repeat 400m, recover 1:1 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 25m, recover 1:1 until form/pace deteriorates

Bike (THU): Repeat 400m, recover 1:1 until form/pace deteriorates

Run (SAT or T): Repeat 100m, recover 1:1 until form/pace deteriorates

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


Kelly-Ann Jenkins, CrossFit Tecnica


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Comments (2)

Brad Williams
on Friday, January 17, 2014 at 10:29 am
1/17/14 WOD
Interval swim this morning. 500m Steady 10:06 min., 500m Drills (5 Beat Kick, Float & Paddle, 6-3-6 w/fins, Swim w/paddles, kick), 40 x 25m w/equal rec. 20 x 25- Freestyle- 21-22 secs., 10 x 25m Pull Buoy & Paddles- 22-23 secs., 10 x 25m Swim w/Paddles- 20-21 secs., 200m Easy Swim Cool-Down.

Swim felt good this AM. Back or hip didn't hurt at all during. Hopefully this is a sign of things to come!
Jacob H
on Friday, January 17, 2014 at 07:33 pm
WOD
195lb Snatch Grip Deadlift.
19:52 for Round time.
Comments are closed for this post.