W.O.D.: Long Interval

Friday, April 11, 2014 • EnduranceLong Interval

STRENGTH:

ME: Good Morning (Wide stance)

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


CFE STRENGTH & CONDITIONING WOD:

"Karen"

For Time

150 - Wall Balls

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 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.


AthleteCell athlete Bilaal Broadway



Click here to subscribe to our mailing list!


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (2)

Brad Williams
on Friday, April 11, 2014 at 03:54 pm
4/11/14 WOD
Tempo w/interval swim this morning. 500-50-400-50-300-50-200-50-100-50m. Longer swims were paced out and 50's were all out sprints. 10:20/1 min, 8:35/58, 6:18/58, 4:23/58, 2:16/59, 150m Easy Swim Cool-Down, 1900m.

Strength & Conditioning after. 3 Rds. (untimed) of 5 65# Shrugs, 5 65# Pwr. Snatches, 5 65# Overhead Squats. Circuit. 3 Rds. of 100 ft. 70# KB Farmer Carry, 10 Push-Ups, 10 Lateral Hops- 4:21 min.

Stretched for mobility. Pretty good WODS today. Going to get in a hilly fast run tomorrow. Got to give the body a little test.
Raph
on Friday, April 11, 2014 at 07:59 pm
WOD
ME goodmorning wide stance: 135lbs

Karen: 10:08
Comments are closed for this post.