W.O.D.: Long Interval

Thursday, June 19, 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 250m, 2:00 off until form/pace deteriorates

Bike (THU): Repeat 5k, 2:00 off until form/pace deteriorates

Run (THU): Repeat 1200m, 2:00 off until form/pace deteriorates

Row (THU): Repeat 1250m, 2:00 off until form/pace deteriorates

Ruck (THU): Repeat 1M, 2:00 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 (SAT or TT): Repeat 250m, 2:00 off until form/pace deteriorates

Bike (OFF): OFF

Run (FRI): Repeat 1200m, 2:00 off until form/pace deteriorates

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


CrossFit Endurance Seminar, Rochester, NY



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Comments (1)

Brad Williams
on Thursday, June 19, 2014 at 11:39 am
6/19/14 WOD
Tempo Run this morning. 2 x 20 min./5 rec.- 2.72 miles, 2.78 miles, 15 min. Easy Run, Drill Cool-Down.

Strength & Conditioning shortly after. 10 min. EMOM- 5 20 inch Box Jumps, 5 65# Hang Power Cleans.

Stretching for mobility. Cadence felt good for runs and whole body felt strong for quick S&C WOD.

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