W.O.D.: Long Interval

Friday, April 05, 2013 • EnduranceLong Interval

STRENGTH:

ME: Shoulder Press

Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod


CFE STRENGTH & CONDITIONING WOD:

7 Rounds For Time Of:

3 - Shoulder Press (85% 1RM)

6 - Chest to Bar Pull Ups

12 - Box Jumps (24")

Post time 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 100m, recover 2:00, until form/pace deteriorates

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

Run (THU): Repeat 200m, recover 2:00, until form/pace deteriorates

Row (THU): Repeat 1000m, recover 2:00, until form/pace deteriorates

Ruck (THU): Repeat 1M, recover 2:00, until form/pace deteriorates, 60# Ruck/Boots/Utes

Post sport, times, and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (THU): Repeat 100m, recover 2:00, until form/pace deteriorates

Bike (FRI): Repeat 3k, recover 2:00, until form/pace deteriorates

Run (SAT or T/TT): Repeat 800m, recover 2:00, until form/pace deteriorates

Post sport, times, and distances to comments.


Tabata Times: Shoulder-To-Overhead


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Comments (9)

Manu
on Friday, April 05, 2013 at 02:33 am
WOD: 11'45"
Alan Pamayo
on Friday, April 05, 2013 at 04:24 am
L-INT Ruck
Ruck 2x1M @60 lbs
9:22
10:27

First day back after being sick for 5 days. Still have some lung/sinus issues. Went a little hard on the first mile then slowed too much on the second.
Robert
on Friday, April 05, 2013 at 07:31 am
Row (THU): Repeat 1000m, recover 2:00, until form/pace deteriorates
4:16, 4:18, 4:07, 4:07, 4:07

Changed form after the second interval to use a more slower and more powerful pull. Had to stop due to time constraints.
Geoff S.
on Friday, April 05, 2013 at 11:33 am
Friday and warm...
Mixed blessing with the spring weather...bars are finally warm but now the sweat is really starting to pour!

ME: shoulder press, 135#...no PR today.

S&C: SP@115#, regular pull-ups - 14:06
PLA
on Friday, April 05, 2013 at 02:12 pm
Day 203
Strength (Rx):

155 x 3
175 x 2
185 x 1
200 x F, 1

S&C (Rx): 8:43
Brad Williams
on Friday, April 05, 2013 at 02:50 pm
4/5/13 WOD
Interval swim this morning. 500m warm-up (kick, swim, arm lead, skull). 10 x 100m/2 rec.- 1:51,1:49,1:49,1:52,1:49,1:54,1:51,1:52,1:55,1:53 min. 300m drill-down (kick, arm lead).

3 mile steady run after 23:56. Right on target with pacing. Had a fast cadence condusive to the pace too.

Strength & conditioning this afternoon. Shoulder Press- 95#/10 reps, 105#/7 reps, 115#/5 reps, 120#/5 reps, 130#/3 reps, 135#/3 reps, 140#/1 rep. Strength has really declined with triathlon training. Circuit. 120lbs. for Shoulder Press and 20 inch Box- 10:22 minutes. That was really hard. Shoulders were so tired from swim and presses. Mobility shortly after.
Chad Brinkley
on Friday, April 05, 2013 at 04:08 pm
Swim WOD
I did the 3 Sport Swim WOD in the AM: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 8x100 with 2:00 Rest (times were 1:43. 1:39, 1:35, 1:37, 1:38, 1:36, 1:35, 1:37), 400 Cool Down + Mobility.

I did WOD 13.5 today in the PM: 4 Minute AMRAP of 15 Thrusters @100 and 15 Chest to Bar Pull Ups. I started the WOD, got through 29 reps, and then realized the clock was not running properly. I had to wait 4:00 and then start again. 59 Reps RX.
Alan Pamayo
on Friday, April 05, 2013 at 05:47 pm
S&C WOD
ME Shoulder Press 1RM
150 lbs

WOD RX'd (Shoulder Press @125 lbs)
10:53
Nick
on Monday, April 08, 2013 at 06:23 am
WOD
9:43
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