W.O.D.: Long Interval

Friday, March 28, 2014 • EnduranceLong Interval

STRENGTH:

DE: Push Press 12x2 on :45 sec @ 60% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

For Time

Run 400m

40 - KB Swings

30 - Pull Ups

20 - KB Swings

10 - Pull Ups

Run 400m

Post results 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, recover 3:00, until form/pace deteriorates

Bike (THU): Repeat 5:00, recover 3:00, until form/pace deteriorates

Run (THU): Repeat 5:00, recover 3:00, until form/pace deteriorates

Row (THU): Repeat 5:00, recover 3:00, until form/pace deteriorates

Ruck (THU): Repeat 5:00, recover 3:00, until form/pace deteriorates , 60# 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 5:00, recover 3:00, until form/pace deteriorates

Bike (SAT or TT ): Repeat 5:00, recover 3:00, until form/pace deteriorates

Run (THU): Repeat 5:00, recover 3:00, until form/pace deteriorates

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


The Cell



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Comments (6)

John P.
on Friday, March 28, 2014 at 09:35 am
3/28 WOD
1. DE Push Press:
-12x2 on :45 @ 60% (115#)
2. S&C WOD
-used 45# kb. 8:00 flat
3. 3 rds:
-3 ring muscle ups
-20 GHD situps
Brad Williams
on Friday, March 28, 2014 at 04:06 pm
3/28/14 WOD
Interval Component swim this morning. 500m- 10:26 min., 300m Drills (Kick, Backstroke, Float & Paddle), 4 x 5 min./3 rec.- W/Fins- 295m,296m, W/Pull Buoy & Paddles- 250m,250m. Did 50m recovery swim between sets. 200m Drill Down (5 Beat Kick, Skull). 2300m

Strength WOD after school. Deadlifts w/5 20 Inch Box Jumps- 185#/5 sets/3 reps, Overhead Press w/10 Toes to bar- 115#/5 sets/3 reps, Squats w/5 sec Hold at Bottom w/ 5 Squat Jumps- 135#/5 sets/3 reps.

Smashes for mobility. Swim was really hard this AM. Shoulders and upper back were tired. After strength WOD calves and hamstrings are kind of sore too. Did smashes for a long time after. Still not use to getting back to heavy lifting.
Kurt
on Friday, March 28, 2014 at 05:43 pm
28 March WOD
Strength: push press 12X2 every :45 (145lbs)
S&C WOD: 13:26 50lbs KB
Paul
on Saturday, March 29, 2014 at 07:14 am
3/28 WOD
DE Push Press
12x2 115lbs

S&C WOD
10:59
Jeff
on Friday, April 04, 2014 at 07:17 am
3-28 WOD
DE: Push Press 12x2 every 0:45-40kg (88lbs)

S&C WOD: 8:58 using 20kg KB (44lbs)
Desmond
on Friday, April 04, 2014 at 02:05 pm
3/28 WOD
Strength - 105lbs (12x2 on 45 sec)

S&C - 12:25 (55lbs dumbbell swing)
Comments are closed for this post.