W.O.D.: Long Interval

Friday, May 02, 2014 • EnduranceLong Interval

STRENGTH:

ME: Barbell Row

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


CFE STRENGTH & CONDITIONING WOD:

As Many Rounds as Possible in 20:00

20 - Ring Rows

20 - Wall Balls (20/14)

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 7:00 on, 4:00 off, until form/pace deteriorates

Bike (THU): Repeat 7:00 on, 4:00 off, until form/pace deteriorates

Run (THU): Repeat 7:00 on, 4:00 off, until form/pace deteriorates

Row (THU): Repeat 7:00 on, 4:00 off, until form/pace deteriorates

Ruck (THU): Repeat 7:00 on, 4:00 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 7:00 on, 4:00 off, until form/pace deteriorates

Bike (OFF): OFF

Run (FRI): Repeat 7:00 on, 4:00 off, until form/pace deteriorates

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


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Comments (3)

John P.
on Friday, May 02, 2014 at 10:03 am
5/2 WOD
1. ME Clean (worked up to 1x195#)
2. S&C WOD as Rxd: 8rds + 8 ring rows
Brad Williams
on Friday, May 02, 2014 at 04:08 pm
5/2/14 WOD
Interval Swim this morning. 500m Warm-Up (Swim, Kick, Pull, Skull, Statue of Liberty), 3 x 7 min./4 rec.- 357m, 354m, 356m/50m rec. swim between sets, 500m Drill Down (Swim, 5 Beat Kick, Float & Paddle). 2200m

Interval Bike after school. 15 min. Warm-Up (Spin, Pace Increase), 5 x 7 min./4 rec. Int, 10 min. Cool-Down.

Stretching for mobility. Body has that slight tightness back which is good. I felt a lot better today and not so tired. Tri to Finish Cinco de Mayo 5K tomorrow. Shooting for under 23 min. which I would be happy with.
Ben
on Saturday, May 03, 2014 at 03:54 am
ME Clean 1 x 97.5kg PR!!!!!

S&C 10 rounds Rx'd

Quads were smoked after 200 wall balls, tomorrow may well be a recovery day!
Comments are closed for this post.