W.O.D.: Long Interval

Tuesday, June 10, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

"Annie"

50-40-30-20-10

Double Unders

Sit 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 (TUE): Repeat 6:00 on, 3:00 off until form/pace deteriorates

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

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

Row (TUE): Repeat 6:00 on, 3:00 off until form/pace deteriorates

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

Bike (OFF): OFF

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


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Comments (1)

Brad Williams
on Tuesday, June 10, 2014 at 03:57 pm
6/10/14 WOD
Interval swim first this AM. 400m Warm-Up (swim, kick, pull, 6-3-6 w/fins), 3 x 6 min./3 rec. (50m easy swim between sets)- 308m,310m,307m. 300m (swim, backstroke, kick, Statue of Liberty)- 1625m.

Strength & conditioning shortly after. Box Squat (wide, 14 box)- 115#/3 sets/10 reps w/10 20 inch Box Jumps, 100ft sled push (don't know weight. I put plates on the sit-up bench). 3 Rds. (not for time) 10 70# KB Swings, 100 ft. sled push. "Annie"- Subbed 3-to-1 single unders for DU's- 8:48 min.

35 min. Spin on bike after school.

Body is feeling good so no mobility today. Will get some in tomorrow at school with kids.
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