W.O.D.: H L-INT Day 1 Week 3

Thursday, December 13, 2012 • EnduranceH, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 6-8 x 200m on 3:00, hold efforts within 3-5 seconds

Bike (THU): 4-6 x 2M, spin/recover 2:00, hold efforts within 3-5 seconds

Run (THU): 4-6 x 800m, recover 2:00, hold efforts within 3-5 seconds

Row (THU): 4-6 x 1000m, recover 2:00, hold efforts within 3-5 seconds

Ruck (THU): 5-7 x 1M @ 65#/Boots/Utes, recover 3:00

Post sport, times, distances to comments.

Multi-Sport (3S)

Thursday is a 3S REST day

Choose ONE of the following sports:

Swim (FRI): 6-8 x 200m on 3:00, hold efforts within 3-5 seconds

Bike (SAT or T/TT): 4-6 x 2M, spin/recover 2:00, hold efforts within 3-5 seconds

Run (SUN or T/TT): 4-6 x 800m, recover 2:00, hold efforts within 3-5 seconds

Post sport and times to comments.


CrossFit Endurance's Unconventional 12-Week Marathon Training Plan


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Comments (8)

Jason
on Thursday, December 13, 2012 at 10:48 am
Endurance WOD
Run 4 X 800m
3:29;3:19;3:14;3:21
Jack
on Thursday, December 13, 2012 at 12:44 pm
Run
800m x 4
1. 4:45
2. 4:44
3. 4:45
4. 4:42
MG
on Thursday, December 13, 2012 at 03:49 pm
Run
800 x 4
1- 3:25
2- 3:26
3- 3:38
4- 3:38
Brad Williams
on Thursday, December 13, 2012 at 03:56 pm
12/13/12 WOD
Skill cadence run first this morning. 15 minute drill warm up, 1,2,3,2,1 min. w/equal recovery- 97-99 cadence. 5 minute cool-down.
1000m Time Trial swim next- 20:06 min. PR by a lot and fastest ever swim for any distance for me.

Did yesterday's strength & conditioning workout after school. Pull-Ups- 5 sets/8 reps BW only. Ciruit- 6:04 minutes/41 pull-ups. That was tough.

Really happy with swim this AM. That made my day!
Adam
on Thursday, December 13, 2012 at 03:58 pm
9x800@ 1 min rest
3:15,3:15,3:12,3:17,3:14,3:19,3:17,3:15,3:18
Sky
on Thursday, December 13, 2012 at 04:12 pm
Run
800m x 6
3:40 (With three hills)
3:07
3:37 (With three hills)
3:08
Ross
on Thursday, December 13, 2012 at 04:26 pm
SS Run
6x800
2:58, 2:57, 2:59, 2:58, 3:00, 3:00
Jeff Rock
on Thursday, December 13, 2012 at 09:17 pm
SS Run
6 x 800 m incline of 2.5

3:00, 2:57, 2:57, 2:56, 3:00, 3:00
Comments are closed for this post.