W.O.D.: Long Interval

Thursday, July 03, 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): 3 x (200m, 150m, 100m), recover 1:1

Bike (THU): 3 x (5k, 4k, 3k), recover 1:1

Run (THU): 3 x (1200m, 1000m, 800m), recover 1:1

Row (THU): 3 x (1200m, 1000m, 800m), recover 1:1

Ruck (THU): 3 x (1200m, 1000m, 800m), recover 1:1, 50# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 3 x (200m, 150m, 100m), recover 1:1

Bike (SUN or TT): 3 x (5k, 4k, 3k), recover 1:1

Run (THU): 3 x (1200m, 1000m, 800m), recover 1:1

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




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Comments (2)

Dan
on Thursday, July 03, 2014 at 10:52 am
WOD 7/3/14
Getting HOT in NYC!!!
Yesterday I did our box's Canada Day WOD
7 Rounds For Time Of:
1 Full Clean @ 185lbs
18 Pullups
67 Double Unders
Total = 17:47 RX
Down from over 20 minutes last year!

Today I did Mack's 20 on the bike, which is 5 miles of tabata. Took me a little under 17 minutes. 90 degrees outside, so man that workout was tough!

dan
Brad Williams
on Thursday, July 03, 2014 at 12:46 pm
7/3/14 WOD
Aqua Bike WOD this AM. Ride to Lake Cecil to swim- 17:26. Open water swim- 30 min (around 1400m). Ride back home- 17:20.
Total distance was 12.8 miles- 34:46 min.

Ride home was in cold downpour because of cold front moving through. Haven't rode in one of those in a while. Glad I did because you never know when it could happen in race.

Volkslaufe 20K tomorrow. Didn't taper for it and using it as training day. Going for anything under 1:40 hours. It is shaping to be a good day tomorrow weather wise.

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