W.O.D.: Long Interval

Monday, July 07, 2014 • EnduranceLong Interval

STRENGTH:

ME: Good Morning

Post results to comments.


CFE STRENGTH & CONDITIONING WOD:

3 Rounds

Row 500m

21 Hang Power Snatches (85/65)

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 1000m, Recover 3:00, until form/pace deteriorates

Bike (TUE): Repeat 5k, Recover 3:00, until form/pace deteriorates

Run (TUE): Repeat 1M, Recover 3:00, until form/pace deteriorates

Row (TUE): Repeat 1600m, Recover 3:00, until form/pace deteriorates

Ruck (TUE): Repeat 1M, Recover 3:00, 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 1000m, Recover 3:00, until form/pace deteriorates

Bike (TUE): Repeat 5k, Recover 3:00, until form/pace deteriorates

Run (MON): Repeat 1M, Recover 3:00, until form/pace deteriorates


Western States 100 & CrossFit Endurance



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Comments (7)

Scott Warren
on Sunday, July 06, 2014 at 07:20 pm
Can't swim 1k meter repeats
Swimming is my weakness and I cannot swim 1k repeats, what should I do instead?
Dave
on Sunday, July 06, 2014 at 07:41 pm
Long Interval number
I know that everyone's numbers vary, but is there a decent number of intervals one should strive for in the "long interval" endurance wod???
McKnight
on Monday, July 07, 2014 at 12:26 pm
CFE Strength and Endurance WOD
15:20 RX
Brad Williams
on Monday, July 07, 2014 at 01:17 pm
7/7/14 WOD
Interval swim this morning. 500m Warm-Up (Swim, Kick, 5 Beat Kick, Pull, Pull w/paddles, backstroke), got out of pool and did some dynamic stretching which helped a lot to open body, 1000m (Alt. 100m of Swim, Kickboard, Pull)- 23:54 min. 500m Drill Down- (Swim, Kick, Pull, Skulling), 2000m.

Strength shortly after. Good AM- 75#/5 sets/10 reps, GHD Sit-Ups- 3 sets/20 reps, Broad Jumps- 3 sets/10 reps, KB Swings- 40#/4 sets/20 reps.

Stretching and foam roller for mobility. Stayed at once 1000m repeat because I have the Caseville Oly Tri and didn't want to do my race today.

Will try to get in a "brick" tomorrow to smooth some things out from bike to run.
Dan
on Monday, July 07, 2014 at 01:18 pm
strength and conditioning wod
Rx 17:45
PC
on Tuesday, July 08, 2014 at 02:42 am
CFE STRENGTH & CONDITIONING WOD
15:38 Rx
SimonAU
on Monday, July 14, 2014 at 12:03 am
S&C WOD
12:41
Subbed HPS bar for 24kg KB doing 11 reps per side. Just needed to protect shoulder a bit from wide OH position.

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