W.O.D.: Long Interval

Friday, February 21, 2014 • EnduranceLong Interval

STRENGTH:

DE: Sumo Deadlift 10 x 2 @ 70% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

As Many Rounds as Possible in 8:00

5 - Front Squats (155/115)

10 - Box Jumps (30"/24")

Post number of rounds 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): 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 (5)

Brad Williams
on Friday, February 21, 2014 at 08:40 am
2/21/14 WOD
Interval swim first this morning. 400m Warm-Up (10 min. component swim AMRAP 100m of FS,Kick,Pull), 3 x 400m TT/5 rec. (100m swim between sets)- 8:04,7:57,7:53 min., 600m Drill Down (Skulling, 5 Beat Kick, Float & Paddle, Fin Kick, Pull w/paddles) 2500m.

Strength & conditioning shortly after. Modified the AMRAP because it still hurts back to land Box Jump. Used 105# for Front Squats and did bar facing jumps to sub box jumps- 5 Rds. + 3 Front Squats. 5 min. of Alternating 30 sec. of each- C2 XC Ski Machine, Bottom of Squat hold. Ended with some core work for my back.

Stretching for mobility and will get more in later. Steroid Shot and Toridol shot at Doc's office today to help back and hopefully get MRI on back soon.
John P.
on Friday, February 21, 2014 at 10:25 am
2/21 WOD
1. Sumo DL 10x2 on 0:45, 225#
2. WOD as Rx, 5 rds + 4 FS
McCusker
on Friday, February 21, 2014 at 12:57 pm
WOD 2/21
DE SDL 10x2 on the 30's. 235lbs

Endurance WOD - 3x1mile - 6:05, 5:54, 5:56
tony
on Friday, February 21, 2014 at 05:40 pm
CFE S&C WoD results
10x2 SDL @ 135# on 1:00

Scaled Front Squat @ 115#, Box Jump @ 24": 5 Rounds + 3 FS
Jon
on Saturday, February 22, 2014 at 10:53 am
2/21 WOD Bike
Bike
~11:20 per 5k

275# DLs
5 rounds Rx'd
Comments are closed for this post.