W.O.D.: Long Interval

Thursday, February 20, 2014 • EnduranceLong 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): 3 x 400m TT, recover 5:00

Bike (THU): 3 x 5k TT, recover 5:00

Run (THU): 3 x 1M TT, recover 5:00

Row (THU): 3 x 1600m TT, recover 5:00

Ruck (THU): 3 x 1M TT, recover 5:00, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT or TT): 3 x 400m TT, recover 5:00

Bike (THU): 3 x 5k TT, recover 5:00

Run (FRI): 3 x 1M TT, recover 5:00

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


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Comments (4)

Tim
on Thursday, February 20, 2014 at 04:22 am
3S Training
AM: Rested
PM: Shoulder press, following Wendler.

WU
45kg - 3reps, 50kg 3 reps, 55kg- 7 reps. Could have got 1 more, but again this week is subconsciously about self preservation.
DB shoulder press, weighted pull ups.

Went for a swim straight after.

WU, drills - 300m
Main set: tried to do 50m on the minute.
Took 10:45, so just over a minute for 50m.

1 more session then its rest for tri this sunday.
Brad Williams
on Thursday, February 20, 2014 at 04:00 pm
2/20/14 WOD
Strength & Conditioning this morning. Max Rep Push-Ups- 54,56,54 reps w/3 x 3 min. Plank hold between sets. Max Rep Pull-Ups w/Blue Band- 14,15,14 w/3 x 10 reps of Ring Fall-Outs. Circuit- 10-1 Reps of 95# Front Squat, Push-Press, Barbell Rows- 8:54 min.

Stretched with the bands for mobility. Back felt better after PT today and hopefully will continue to improve. Could tell strength has somewhat left after not lifting heavy for a few months. Strength and circuit WODS have been a lot harder lately.
John P.
on Thursday, February 20, 2014 at 05:13 pm
2/20 WOD
Run: 3x1MI, 5:00 rest (6:04, 5:47, 5:48)
styria69
on Friday, February 21, 2014 at 03:50 am
endurance wod
Row 1600m
6:29, 6:33, 6:39
Comments are closed for this post.