W.O.D.: I L-INT Day 1 Week 10

Thursday, March 14, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day

Or

CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:

115 pound Shoulder to overhead, 5 reps

115 pound Deadlift, 10 reps

15 Box jumps, 24" box

Post rounds and total reps 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): Repeat 500m recover 3:00 until form/pace deteriorates

Bike (THU): Repeat 2M, recover 3:00 until form/pace deteriorates

Run (THU): Repeat 1M, recover 3:00 until form/pace deteriorates

Row (THU): Repeat 1600m, recover 3:00

Ruck (THU): Repeat 1M, recover 3:00 until form/pace deteriorates, 55# Ruck/Boots/Utes

Post sport, distances, number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

THURSDAY IS THE 3S REST DAY

Swim (SAT or LI): Repeat 500m recover 3:00 until form/pace deteriorates

Bike (OFF): OFF

Run (FRI): Repeat 1M, recover 3:00 until form/pace deteriorates

Post sport, distances, number of intervals to comments.


Cholesterol Myth, Inflammation Truth


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Comments (6)

Chad Brinkley
on Wednesday, March 13, 2013 at 06:11 pm
Swim WOD
3/13: I did a slightly modified version of the 3 sport Swim WOD in the AM. 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 8 x 50 with 1:00 Rest (intervals were between 39 and 42 seconds), 400 Cool Down +Mobility. I stopped at 8 because my form started to fail.

In the AM I did a HERO WOD to honor correctional officer Eric Williams who was murdered on 2/25/2013. Against a 25:00 Continuous Clock - Buy in of 11 Hand Stand Push Ups and a 30 Calorie Row;With any remaining time complete an AMRAP of 2 Muscle Ups, 25 Burpee Box Overs @24", 13 Deadlifts @225. I scaled the HS Push Ups with an extra ABMAT; I scaled the Muscle Ups with 6 Chest to Ring Pull Ups and 6 Ring Dips; Score was 3 Rounds + 6 CTR Pull Ups + 6 Ring Dips + 8 Burpee Box Overs.

Looking forward to a full rest day on Thursday so I can be ready to do 13.2 on Friday.

Anyone else doing the open this year?
Geoff S.
on Thursday, March 14, 2013 at 12:26 pm
Long ride...
Almost hit 70 here today in Boulder so I decided to hit the road cycling. Put in a nice 27 miles at a pretty easy pace but still felt a bit worn over the last 5 or so miles... definitely time to work back into shape for the summer.
Brad Williams
on Thursday, March 14, 2013 at 02:50 pm
3/14/13 WOD
Cadence/Skill Run this morning. 15 min warm-up (Pace, Drills, Strength). Used the hamstring cable machine at Lifetime which allows me to simulate pull for run prefectly. Jump Rope Drills have been helpful too. 4 x 90/Drill Rec at 100. (Wall Drill, Lunge, Jump Rope Run), 2 x 6 min/2 rec. at 96 (7:10 pace). 5 min Drill Cool-Down.

Strength work after. Bench Press, Pull-Ups. Bench Press- 135#/10 reps, 145#/2 sets/5 reps, 155#/2 sets/3 reps. 8 Kip Pull-Ups between each set.

Stretching throughout day at school. Really feeling strength training because I haven't done any this week. Foam Roll before bed.
PLA
on Thursday, March 14, 2013 at 03:01 pm
Day 181
13.2 (Rx): 7 rounds, 220 reps.

Very low on energy. Sluggish workout.
Krusty505
on Thursday, March 14, 2013 at 07:56 pm
Beach Run
Run on the beach in Ft. Bragg, CA 30min
Burk
on Friday, March 15, 2013 at 10:00 am
13.2
5+ Rounds Rx
168 Reps
Comments are closed for this post.