W.O.D.: Long Interval

Friday, May 30, 2014 • EnduranceLong Interval

STRENGTH:

ME: Strict Pull Up

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


CFE STRENGTH & CONDITIONING WOD:

"Diane"

21-15-9

Deadlift (225/165)

Handstand Push Up

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): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

Bike (THU): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

Run (THU): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

Row (THU): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

Ruck (THU): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on 50# 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): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

Bike (THU): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

Run (FRI): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

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


Party Foul



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Comments (2)

Brad Williams
on Friday, May 30, 2014 at 04:49 am
5/30/14 WOD
Resting today. Felt good to sleep "in". Lats and arms are tired from WOD yesterday so I'm glad I didn't do anything today. Solid WOD tomorrow and Tri To Finish Holly Triathlon Sunday.
J├Ârund Rundhovde
on Sunday, June 01, 2014 at 06:11 am
WOD
Felt a little soreness in throat so I took it easy.
Pull upps
2x 3 rep 12kg, 3x16kg, 3x20kg
2x 25kg ca 60lb
Deadlift 70kg 21-15-9
HSPU 15-15-9
Comments are closed for this post.