W.O.D.: Long Interval

Tuesday, June 24, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

Thruster

3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 - 1

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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


Two Minute Tuesday with Jeff Ford



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Comments (1)

Brad Williams
on Tuesday, June 24, 2014 at 04:06 pm
6/24/14 WOD
Interval hill run this AM. 18 min. Warm-Up (Pace, Drills, Dynamic Stretch), 6 x 4 min./3 rec. Hill Int.- .46,.47,.46,.46,.44,.45 miles, 5 min. Easy Run Cool-Down.

30 min. Rec. Spin after school along with strength & conditioning. Did the CF Mainsite WOD and subbed Superman Ext. since I was at home. 4 Rds.- 50 Squats, 40 Supermans, 30 Push-Ups- 10:12 min.

Stretching and "Stick" for mobility. Good training day today. It being the last day of school made it even better.

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