W.O.D.: E Long Intervals Day 2 Week 11

STRENGTH:

DE: Good Morning 7-10 sets @ 50% of 1RM + accommodating resistance with 30 seconds of rest between sets

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

CFE STRENGTH & CONDITIONING WOD:

Six rounds for time of:

10 Double Kettlebell Front Squats, 1.5/1 pood

100ft Farmer's Walk, 1.5/1 pood per hand

Post times to comments.

ENDURANCE WOD:

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

Single-Sport (SS):

Choose ONE of the following sports:

Swim (THU): 6 x 200m on 3:30, hold splits within 3-5 seconds

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

Run (THU): 3 x 1200m, rest 2:00, hold splits within 3-5 seconds

C2 Row (THU): 3 x 1500m, rest 2:00, hold splits within 3-5 seconds

Ruck (THU): 5 x 1000m with 35# ruck/vest + boots/utes + (if available) carry 20-30# sandbag or odd object, rest 2:00, hold splits within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SUN or TT): 3 x 300m on 4:30, hold splits within 3-5 seconds

Bike (FRI): 3 x 5k, spin/rest 3:00, hold splits within 3-5 seconds

Run (SAT or Tempo): 3 x 800m, rest 1:00, hold splits within 3-5 seconds

Post sport and times to comments.

CrossFit Oahu hosts the CrossFit Endurance Seminar July 21-22

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