W.O.D.: Long Interval

Friday, July 04, 2014 • EnduranceLong Interval

STRENGTH:

ME: Weighted Pull Up

Post results to comments.


CFE STRENGTH & CONDITIONING WOD:

"Helen"

3 Rounds

Run 400m

21 KB Swings (53/35)

12 Pull Ups

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): 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




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Comments (4)

Drew
on Thursday, July 03, 2014 at 06:32 pm
Is this three times at each distance or each of the three distances once?
Martin
on Friday, July 04, 2014 at 01:19 am
Weighted pull ups and Helen
Build to 1 rm at 32 and 10:02 helen
Brad Williams
on Friday, July 04, 2014 at 10:54 am
7/4/14
Happy Independence Day everyone! Lets not forget all who have fallen and those who are still serving to allow this freedom that we have.

Volkslaufe 20K this AM. Came out to 12.5 miles from my Garmin- 1:41:16 HRS. Not my best and when I got up I knew today was going to be tough, but I gutted it out, had fun, saw a lot of friends, and enjoyed the day. Got in S&C Recovery so I should be good for tomorrow. Stretched for mobility I'm feeling better. Enjoy the rest of the day everyone.
Kiri
on Friday, July 04, 2014 at 12:07 pm
Helen
3:44/4:15/4:36 subbed pull-ups for press-ups, no pull-up bar

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