W.O.D.: Long Interval

Monday, June 23, 2014 • EnduranceLong Interval

STRENGTH:

DE: Back Squat 10 x 2 @ 70% 1Rm on :60s

Post results to comments.


CFE STRENGTH & CONDITIONING WOD:

4 Rounds

With a 25# Weight Vest

50 - Step Ups (20")

Run 400m

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 4:00 on, 3:00 off until form/pace deteriorates

Bike (TUE): Repeat 4:00 on, 3:00 off, use a long hill if you've got one, until form/pace deteriorates

Run (TUE): Repeat 4:00 on, 3:00 off, use a long hill if you've got one, until form/pace deteriorates

Row (TUE): Repeat 4:00 on, 3:00 off until form/pace deteriorates

Ruck (TUE): Repeat 4:00 on, 3:00 off, use a long hill if you've got one, 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 (WED): Repeat 4:00 on, 3:00 off until form/pace deteriorates

Bike (MON): Repeat 4:00 on, 3:00 off, use a long hill if you've got one, until form/pace deteriorates

Run (TUE): Repeat 4:00 on, 3:00 off, use a long hill if you've got one, until form/pace deteriorates


CrossFit Endurance Seminar,



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Comments (6)

Chris Price
on Monday, June 23, 2014 at 01:35 pm
Monday, June 23, 2014
CFE STRENGTH & CONDITIONING WOD:
18:20 - We have a hill on our final 100m of the 400! Ouch.
Brad Williams
on Monday, June 23, 2014 at 03:55 pm
6/23/14 WOD
Skill/Drill based swim this morning. 1 Hour- Kick board, kick no board, float & paddle, paddles, 6-3-6 w/fins, skulling.

1:05 Endurance bike ride after school. Yesterday's Gymnastic WOD for S&C- 3 Rds. 20 reps each- Hollow Rocks, RT/LT Leg Circles, subbed Supermans for Superman rocks.

Lap pool was closed at Lifetime this AM because of high chlorine levels so I can to swim in the youth/family pool which was 90+ degrees so no intervals were happening. I wanted to stop after 30 minutes, but pushed on. Glad to get some sort of swim in. It took about half the day to recover because the heat really wore me down.
PC
on Monday, June 23, 2014 at 06:34 pm
WOD
Back Sqt @ 155# (could have dome a bit heavier)

4 Rounds
With a 25# Weight Vest
50 - Step Ups (20")
Run 400m
Time: 16:31
Willem vd Merwe
on Tuesday, June 24, 2014 at 01:05 am
Monday 23 June, 2014
22:58
tuff one but cool WOD
HendrikO
on Tuesday, June 24, 2014 at 08:57 am
Monday WOD
Back Squat 10 x 2 @ 70 kg on :60s

Tabata Air Squats: 135
YAZ
on Wednesday, June 25, 2014 at 03:25 pm
CFE Strength & Conditioning WOD:
18:20. Painful one!
Comments are closed for this post.