W.O.D.: Long Interval

Thursday, May 15, 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 6:00 on, 3:00 off, until form/pace deteriorates

Bike (THU): Repeat 6:00 on, 3:00 off, until form/pace deteriorates

Run (THU): Repeat 6:00 on, 4:00 off, until form/pace deteriorates

Row (THU): Repeat 6:00 on, 4:00 off, until form/pace deteriorates

Ruck (THU): Repeat 6:00 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 (FRI): Repeat 6:00 on, 3:00 off, until form/pace deteriorates

Bike (SUN): Repeat 6:00 on, 3:00 off, until form/pace deteriorates

Run (THU): Repeat 6:00 on, 3:00 off, until form/pace deteriorates

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


Injury free running: Running Technique Analysis



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Comments (2)

Daniel Doiron
on Thursday, May 15, 2014 at 08:42 am
Rest time inconsistence in today's WOD
Hi, I have noticed an inconsistency in the rest time Rxed for SS running and 3S running? Also, inconsistency in rest between SS rowing and SS running, which is typically similar. This OK? thanks, Dan
Brad Williams
on Thursday, May 15, 2014 at 10:35 am
5/15/14 WOD
Interval Run/Row this morning. 12 min. Warm-Up (Pace Increase, Drills, Dynamic Stretch, 2 x 6 min. Run/Row w/3 rec. after Row- .85/1525m, .86/1529m, "Michael" WOD 3 min. Recovery- 22:02 min., 10 min. Easy Run Cool-Down.

Been stretching with kids at school and used lacrosse ball at lunch to mob out. Hamstrings are feeling those back extensions. I have never done the "Michael" WOD before and it was hard.
Comments are closed for this post.