Short Intervals Day 2 Week 4

Friday, June 24, 2011

WOD

Strength:

DE: Press

5 – 10 minutes rest

CrossFit:

As many rounds as possible in 15:00 of:

3 15′ Rope Climbs

10 KB Swings 2/1.5 pood

20 Push ups

Post rounds to comments.

Endurance:

3+ Hours Before or After CFE Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Thur, 3S Fri ): 15 – 25 x 50 m/y on 1:00, hold within 3-5 seconds

Bike (SS Thur, 3S Sat or T/TT ): 4 – 8 x 1M, spin/rest 90 seconds, hold within 3-5 seconds

Run (SS Thur, 3S Sun or T/TT ): 3 – 6 x 400m, rest 2:00, hold within 3-5 seconds

Post sport/times to comments.

Posted by: Darin Deaton