W.O.D.: Long Interval

Monday, June 02, 2014 • EnduranceLong Interval

STRENGTH:

DE: Bench Press 10 x 3 @ 75% 1RM on :45s

Post results to comments.


CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible In 12:00 of:

8 - Ring Push Ups

16 - Back Extensions

8 - Overhead Squats (95/65)

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 (TUE): Repeat 250m, recover 2:30 until form/pace deteriorates Bike (TUE): Repeat 2500m, recover 2:30 until form/pace deteriorates Run (TUE): Repeat 1000m, recover 2:30 until form/pace deteriorates Row (TUE): Repeat 1250m, recover 2:30 until form/pace deteriorates Ruck (TUE): Repeat 1250m, recover 2:30 until form/pace deteriorates, 50# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): Repeat 250m, recover 2:30 until form/pace deteriorates

Bike (WED): Repeat 2500m, recover 2:30 until form/pace deteriorates

Run (OFF): OFF


CrossFit Endurance Seminar, [link:1]]



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Comments (3)

Zack
on Monday, June 02, 2014 at 09:41 am
Worked at 205# for bench, completed 6 rounds for the CFE workout.
Brad Williams
on Monday, June 02, 2014 at 02:53 pm
6/2/14 WOD
Easy 2500m drill/skill swim this morning. Mainly used components. 100m Swim, 200m Kick, 300m Pull, 400m Alt. 25m Backstroke & Freestyle, 500m Swim, 400m Kick w/ Fins, 300m Pull w/Paddles, 200m Alt. 25m Backstroke & Freestyle, 100m Swim w/paddles & fins, 2500m

Easy spin on bike after school. 10-12 min. intervals w/dynamic stretching to get muscle elasticity back.

Feeling pretty good now. Hamstrings are a lot better.
J├Ârund Rundhovde
on Monday, June 02, 2014 at 10:59 pm
WOD
Bench 55kg
5 Rounds

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