W.O.D.: Long Interval

Friday, June 20, 2014 • EnduranceLong Interval

STRENGTH:

DE: Wide Grip Bench Press 9 x 3 @ 75% 1RM on :45s

Post results to comments.


CFE STRENGTH & CONDITIONING WOD:

5 Rounds

10 - Hand Release Push Ups

20 - Wall Balls

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 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


CrossFit Endurance Seminar, Burlington, ON



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Comments (1)

Brad Williams
on Friday, June 20, 2014 at 03:52 pm
6/20/14 WOD
Interval swim this morning. 800m Warm-Up (500m Swim, 5 Beat Kick, Kickboard, No Board Kick), 5 x 250m/2 rec. w/Pull Buoy & Paddles- 5:05, 5:03, 5:08, 5:05, 5:05 min. 500m Drill Down (Kick, Backstroke) 2550m.

Strength & conditioning after school. Couldn't get back to Lifetime because floor is being redone there. Did J.T. from last week. 14:31 min.

Smashes and stretching for mobility. I haven't done J.T. in a while and it hurt like heck. I had to stop a lot because arms couldn't lift me up.

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