W.O.D.: Long Interval

Thursday, April 10, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day


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 4:00 on, 3:00 off until form/pace deteriorates

Bike (THU): Repeat 4:00 on, 3:00 off until form/pace deteriorates

Run (THU): Repeat 4:00 on, 3:00 off until form/pace deteriorates

Row (THU): Repeat 4:00 on, 3:00 off until form/pace deteriorates

Ruck (THU): Repeat 4:00 on, 3:00 off 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 (SAT or TT): Repeat 4:00 on, 3:00 off until form/pace deteriorates

Bike (THU): Repeat 4:00 on, 3:00 off until form/pace deteriorates

Run (FRI): Repeat 4:00 on, 3:00 off until form/pace deteriorates

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


Who has a place like this near them? Let us know in the comments!



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Comments (5)

OlDad
on Thursday, April 10, 2014 at 06:05 am
Gateway City is Lucky to Have
http://www.urbanspoon.com/r/28/1805364/restaurant/St-Louis/Cherokee/Athlete-Eats-St-Louis
Casey
on Thursday, April 10, 2014 at 06:42 am
Working on it
In the process of opening a place like this
Brad Williams
on Thursday, April 10, 2014 at 10:08 am
4/10/14 WOD
Interval swim this morning. Did the S-Int since I haven't done those for the swim yet. 500m Warm-Up (Swim, Kick, Float & Paddle, 6-3-6), 10 x 1 min./90 rec.60-63m avg. each set. 200m Easy Swim Cool-Down.

S&C shortly after. Made my own up. 12 min. EMOM- 1 Rd. of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Squats). CORE- 20 4 Count Bicycle Crunches, 20 Sit-Ups, 1 min. Hollow Hold.

Mobility lacrosse ball smashes. "Cindy" WOD I made up was more challenging than expected. Once I was able to string my kip pull-ups together I was good. Felt out of place in water this morning. I haven't swam since last Friday so that may have something to do with it.
John P.
on Thursday, April 10, 2014 at 06:05 pm
4/10 WOD
Run WOD:
-4:00 on, 3:00 off
--4 rounds.
Paul
on Friday, April 11, 2014 at 11:12 am
WOD
Endurace WOD:
Ran 4 rounds (in miles) .57, .58, .56, .56
Comments are closed for this post.