W.O.D.: Long Interval

Friday, May 16, 2014 • EnduranceLong Interval

STRENGTH:

DE: Barbell Row 10 x 3 @ 65% 1RM on :60s

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


CFE STRENGTH & CONDITIONING WOD:

For Time

12 - Handstand Push Ups

6 - L-Pull Up

9 - Handstand Push Ups

9 - L-Pull Ups

6 - Handstand Push Ups

12 - L-Pull Ups

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 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.


Find a Seminar Near You!



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)

Brandon
on Thursday, May 15, 2014 at 10:05 pm
50 Miles!
I completed a 50 mile ultra in Destin Folrida! I did it 100% on Crossfit Endurance! This is after 2 knee surgeries, a shoulder surgery, and another severe knee injury! I've been able to strengthen my right knee with lots of squats!! I appreciate this program! My next event is the Wilderman, in North Dakota in August... A race that is Ironman distance but is done completely on unimproved terrain... It is supposed to be a 20+ hour event. We will see if Crossfit Endurance can build my body into an unstoppable machine! Thanks for the programming! PS- I finished 10th overall in the 50-miler and I was heavier and stronger than I had ever been!
Brad Williams
on Friday, May 16, 2014 at 04:07 pm
5/16/14 WOD
Interval swim this morning. Got going for warm-up and just kept going because I felt good. 6 x 6 min./3 rec.- 301m,300m,302m,300m, Alt. Kick/Pull every 50m- 281m,287m, did a 100m rec. swim between sets. 400m Drill Down (Float & Paddle, 6-3-6 Drill, Kick, Pull). 2700m

Was going to do a S&C WOD I found on my iWOD app, but skipped because I was exhausted from a stressful day at school. I want to be fresh for my longer weekend WODS. The only thing I did after school was stretch and smash muscles with lacrosse ball and foam roller.
Comments are closed for this post.