W.O.D.: Long Interval

Friday, February 07, 2014 • EnduranceLong Interval

STRENGTH:

ME: Thruster

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds

200' - KB Front Rack Carry (2x53/35)

15 - KB Front Rack Step Ups (20") (2x53/35)

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 3:00 on, :60s off until form/pace deteriorates

Bike (THU): Repeat 3:00 on, :60s off until form/pace deteriorates

Run (THU): Repeat 3:00 on, :60s off until form/pace deteriorates

Row (THU): Repeat 3:00 on, :60s off until form/pace deteriorates

Ruck (THU): Repeat 5:00 on, :60s 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 (FRI): Repeat 3:00 on, :60s off until form/pace deteriorates

Bike (SUN or TT ): Repeat 3:00 on, :60s off until form/pace deteriorates

Run (THU): Repeat 3:00 on, :60s off until form/pace deteriorates

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



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Comments (5)

Brad Williams
on Friday, February 07, 2014 at 05:00 am
2/7/14 WOD
Interval swim first this morning. 600m Warm-Up (FS, Kick, Float & Paddle, 6-3-6 w/Fins), 8 x 3 min./1 rec.- 163m,164m,165m,162m,163m,164m,162m,157m, 500m Drill Down (Kick, Skull, Swim, Pull) 2400m

Strength work after. 65# "Bear Complex"/5 sets w/10 12 inch Hurdle Jumps between sets. 3 sets/10 reps/65# "Evil Wheels",35# KB Swings.

Felt good to be able to jump. Not much pain either. No loss of coordination was best feeling though. Stretching and foam roller for mobility. No school today which is always a good thing due to extreme cold.
McCusker
on Friday, February 07, 2014 at 04:22 pm
WOD 2/7
ME Deadlift (giving my shoulder a rest) 5x2
305, 325, 325, 345, 345

Strength and conditioning WOD- 105lbs BB - 14:24
Coach Dan
on Sunday, February 09, 2014 at 06:50 am
ME Lifts
McCusker, great job on the workout. Generally speaking with DE, what we're looking for is aorund 10 sets of 2 reps, around 50-60% of your max. The goal is speed. It's the kind of thing that would be a Every Minute On The Minute For 10 Minutes kind of thing.
That being said, that's some heavy weight!
Brandon
on Sunday, February 09, 2014 at 07:07 am
Much tougher than expected!
This was a great wod my shoulders are smoked and my core is def feeling it! I Got 185# on thrusters and 16:47 for RX wod time.
John P.
on Monday, February 10, 2014 at 06:02 pm
2/7 WOD
Warmup: Limber 11
ME: Thruster @ 195
WOD: As Rx 19:50
Comments are closed for this post.