W.O.D.: Long Interval

Tuesday, April 01, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

15:00 - Work Up to 1RM Squat Snatch

then

EMOM 10:00

1 - Squat Snatch @ 70% 1RM

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 (TUE): Repeat 250m recover 3:00, until form/pace deteriorates

Bike (TUE): Repeat 5k, spin/recover 3:00, until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:00, until form/pace deteriorates

Row (TUE): Repeat 800m, recover 3:00 until form/pace deteriorates

Ruck (TUE): Repeat 1M, 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 (WED): Repeat 250m recover 3:00, until form/pace deteriorates

Bike (TUE): Repeat 5k, spin/recover 3:00, until form/pace deteriorates

Run (MON): Repeat 800m, recover 3:00, until form/pace deteriorates

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




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Comments (7)

Raph
on Tuesday, April 01, 2014 at 01:17 pm
WOD
Took it easy with the snatch, first time doing them in 6 months.

Power Snatch Emom 10 at 95lbs

then some running which was embarrassing... really need to get my legs back lol
Brad Williams
on Tuesday, April 01, 2014 at 04:12 pm
4/1/14 WOD
Skill/Cadence, Interval Run this morning. 12 min. Warm-Up (Pace, Dynamic Stretch, Drills), WK #4 Cadence Program 4 x 90/2 rec. at 100 cadence, skipped the 6 min. at 92-95 and went right to 800m intervals. 4 x 800m/3 rec.- 3:28, 3:31,3:28,3:26, 10 min. Easy Run/Drill Cool-Down.

Strength & conditioning shortly after. Thrusters- 95#/3 sets/5 reps. 70# KB Swings/GHD Sit-Ups- 3 sets/5 reps, 10 reps.

30 min. Spin on bike after school along with stretching and lacrosse ball smashes for recovery.

800's felt slow after 100 steps a min. Hamstrings have been sore all day.
John P.
on Tuesday, April 01, 2014 at 04:41 pm
4/1 WOD
1. Snatch (worked up to 95#)
2. Snatch 1 rep EMOM 10:00 (75#)
3. Run WOD: 4 rds:
-800m sprint
-3:00 rest
--2:42, 2:38, 2:40, 2:35
Jonathon
on Tuesday, April 01, 2014 at 04:42 pm
April 1
Morning-
PR'd Squat Snatch 145

Afternoon-
Later, biked 16.2 miles in 55:02
Victor R.
on Tuesday, April 01, 2014 at 04:46 pm
Long Interval Run
1.5 mile warmup to park
1-3:07.9
2-3:15.9
3-3:20.6
4-3:17.7
1.5 mile cool down to home
Tim
on Tuesday, April 01, 2014 at 06:29 pm
2/4/14
After resting/de-loading for 3 days, came back to do some ME front squats and DE cleans.

There's now a pr board at work, so I was determined to get on there.

ME front squats:

Warm up, 3x80kg, 3x90kg, 3x100kg.

100kg was my previous 1RM, so I got on the board with that.

Then did 65% of 1RM clean 10x2 every 45 seconds.
Keith
on Friday, April 11, 2014 at 02:34 am
4-10-14
Run: 4.3 km in the morning. 5:11 km pace
WOD: Evening
Failed at 50kg
EMOM w/ 35kg
Comments are closed for this post.