W.O.D.: Long Interval

Friday, March 14, 2014 • EnduranceLong Interval

STRENGTH:

ME: Back Squat

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


CFE STRENGTH & CONDITIONING WOD:

4 Rounds for Time

7 - Back Squats (50% 1RM)

25 - Double Unders

Post times 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 5:00 on, 4:00 off until form/pace deteriorates

Bike (THU): Repeat 5:00 on, 4:00 off until form/pace deteriorates

Run (THU): Repeat 5:00 on, 4:00 off until form/pace deteriorates

Row (THU): Repeat 5:00 on, 4:00 off until form/pace deteriorates

Ruck (THU): 5:00 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 (SAT or LI): Repeat 5:00 on, 4:00 off until form/pace deteriorates

Bike (OFF): Repeat 5:00 on, 4:00 off until form/pace deteriorates

Run (FRI): Repeat 5:00 on, 4:00 off until form/pace deteriorates

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


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Comments (5)

Dave Conway
on Thursday, March 13, 2014 at 06:43 pm
Swim (3S) distances
Really enjoying getting back into swimming and the skills and drills are really helping all the form mistakes I'm making. Getting better each time in the pool.
1) 250 yrd
2) 250 yrd
3) 250 yrd (fatigued at the end)
4) 225 yrd (focused on form)
5) 250 yrd (form fell apart last 50)
Brad Williams
on Friday, March 14, 2014 at 08:18 am
3/14/14
Interval swim this morning. 600m Warm-Up (FS, Float & Paddle, Paddles, Kick), 4 x 5 min./4 Rec.- 258m,258m,257m,258m w/50m easy swim between sets, 300m Cool-Down (Backstroke), 2300m.

Will get some mobility work in after school. Pretty tough swim this morning.
Ben
on Friday, March 14, 2014 at 08:45 am
STR worked up to 2 x 137.5kg failed at 140kg

S&C back squat @70kg 25 DU 4 rounds done in 5.37 have to say the programming over the last few months has been excellent! Big thanks to the CFE team!
John P.
on Friday, March 14, 2014 at 10:15 am
3/14 WOD
Went light today to work on technique.
1. ME Back Squat: 5x135, 4x185, 5x3@225#
2. S&C WOD @ 135#: 3:45
3. 21-15-9 GHD Situp
5-4-3-2-1 HSPU
42-30-18 second bottom squat hold @ 45#
4. Bar Muscle Up technique work
McCusker
on Friday, March 14, 2014 at 04:59 pm
WOD 3/14
Wanted to get some running in because I was out of commission on Tuesday and Wednesday so......

225 lbs DL - 21 reps
400m Run
18 reps
400m
15 reps
400m
12 reps
400m
Time: 10:29
Comments are closed for this post.