W.O.D.: E Long Intervals Day 2 Week 5

STRENGTH:

DE: Sumo Deadlift 12 sets of 2 reps @ 65% of 1RM on 1:00

Post loads to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD.

CFE STRENGTH & CONDITIONING WOD:

Two rounds for time of:

3 Muscle-ups

15 Wall-ball Shots, 20/14 pounds to a 10' target

21 Toes-to-bar

100' Farmers Walk, *70/35 pounds per hand

Post time to comments. *Regionals athletes use 100/70 per hand for farmers walk.

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 3 x 300m TT, work:rest 1:1

Bike (THU): 5 x 2M, spin/rest 2:00, hold splits within 3-5 seconds

Run (THU): 5 x 800m, rest 2:00, hold splits within 3-5 seconds

C2 Row (THU): 5 x 1000m, rest 2:00, hold splits within 3-5 seconds

Ruck (THU): 5 x 800m with 45# ruck or vest with 2:00 rest; fastest possible pace

Post sport and distances/times to comments.

Multi-Sport (3S)

Note: This week there will be no 3S interval on Friday (see the schedule below). 3S athletes will be doing a swim interval on Saturday and either a Bike/Run  interval or a Bike/Run "brick" on Sunday.

Choose ONE of the following sports:

Swim (SAT): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (Interval on SUN OR Bike/Run "Brick"): 5 x 5:00 TT, spin/rest 2:00

Run (Interval on SUN immediately following Bike Int OR Bike/Run "Brick"): 3 x 800m, rest 2:00, hold splits within 3-5 seconds

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