W.O.D.: Long Interval

Tuesday, February 25, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

5 Rounds

5 - Deadlifts (315/215)

10 - Burpees

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 (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates

Bike (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates

Run (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates

Row (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates

Ruck (TUE): Repeat 7:00 on, 4:00 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 (MON): Repeat 7:00 on, 4:00 off until form/pace deteriorates

Bike (WED): Repeat 7:00 on, 4:00 off until form/pace deteriorates

Run (OFF): OFF

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


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Comments (8)

Brad Williams
on Tuesday, February 25, 2014 at 10:15 am
2/25/14 WOD
Strength & Conditioning first. Overhead Press- 65#/5 Sets/20 reps.
CORE- Back Exercises w/bands, 2 x 1 min. Plank Holds.
Circuit- 170# for the Deadlifts- 7:22 min.

Endurance Run after. 3.03 miles 26:40.

Finally able to run without pain today. I would have been faster had it not been for the 50-75m stretches of icy sidewalks. No pain at all. Now I have to progress and regain my endurance, cadence,and speed. This is come back with time. I was also stocked to be doing burpees again. Wanted to go heavier with Deadlifts, but played it safe and used bodyweight.

Been stretching with the kids at school and will get more in before PT and at home. Really happy to be feeling better.
Jake
on Tuesday, February 25, 2014 at 12:37 pm
YEA
6:30 for the workout. At 155lb, as I can't do either of those weights posted.
Jon
on Tuesday, February 25, 2014 at 02:01 pm
0225
25-
11.2 mile bike
16.8 mph
40:00

5 rounds
3 275# DL
5 Burpees
3:24
John P.
on Tuesday, February 25, 2014 at 02:17 pm
2/25 WOD
1. S&C, scaled DL down to 285# and still ended up doing singles for the last 3 rounds. 11:21
2. Run: 3 sets of 7:00 on / 4:00 off. 3.08 miles total.
Jon
on Tuesday, February 25, 2014 at 03:30 pm
0224
11.2 mile bike
40:00

5 rounds
275# Deadlift 3
Burpees 5
3:24
McCusker
on Tuesday, February 25, 2014 at 06:49 pm
WOD 2/25
S&C WOD - 6:14

Run 7:00 rest 4:00
Was not feeling it today!
1800m , 1800m, 1700m
Feather
on Tuesday, February 25, 2014 at 09:43 pm
6:01 with 215 deadlift
tony
on Wednesday, February 26, 2014 at 06:04 pm
WoD result
Scaled DLs @ 185#

T=7:32
Comments are closed for this post.