W.O.D.: Long Interval

Friday, May 24, 2013 • EnduranceLong Interval

STRENGTH:

DE: Back Squat 10x2 @ 65% on :45

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


CFE STRENGTH & CONDITIONING WOD:

Run - 5k

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): 4:00 on / 3:00 off, until form/pace deteriorates

Bike (THU): 4:00 on / 3:00 off, until form/pace deteriorates

Run (THU): 4:00 on / 3:00 off, until form/pace deteriorates

Row (THU): 4:00 on / 3:00 off, until form/pace deteriorates

Ruck (THU): 4:00 on / 3:00 off, until form/pace deteriorates, 55# Ruck/Boots/Utes

Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 4:00 on / 3:00 off, until form/pace deteriorates

Bike (FRI): 4:00 on / 3:00 off, until form/pace deteriorates

Run (THU): 4:00 on / 3:00 off, until form/pace deteriorates

Post sport, times, and total number of intervals to comments.


Tabata Times: Midline Stability: Stay Tight and Breathe


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Comments (7)

Brad Williams
on Friday, May 24, 2013 at 04:42 am
5/23/13 WOD
Component swim this morning. Trying to get in a few more sustained swims because I didn't do very many of them over the winter. 1200m Component Alternating 200m Swim, 200m Kick, 200m Pull- 29:20 min./2 rec. 1000m drill/skill work after. 200m swim, 200m Pull (fist, no kick), 200m kick (board, streamline, head lead, streamline on back), 200m (25m swim, 25m backstroke), 200m w/fins.

1200m alternate components was hard. Once I got into rhythm it was time to change. had a good variety in that. Will get in mobility work once I get to my parents after school today. Going there for Memorial Day Weekend.
Robert
on Friday, May 24, 2013 at 06:51 am
Row (THU): 4:00 on / 3:00 off, until form/pace deteriorates
1,040m (1:55/500m), 1,046 (1:55), 1,015 (1:58), 1,015 (1:58), 1,019 (1:58), 1,007 (1:59)
Alan Pamayo
on Friday, May 24, 2013 at 08:49 am
L-INT Run
Run 4x4:00
960m
963
958
900
TOTAL: 3781m
Alan Pamayo
on Friday, May 24, 2013 at 12:13 pm
S&C WOD
DE Back Squat
220 lbs

Run 5k
22:44
rufus
on Friday, May 24, 2013 at 03:46 pm
S&C WOD
I love running!
Chad Brinkley
on Friday, May 24, 2013 at 04:46 pm
Swim WOD
I did a swim WOD this PM: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 4 x 200 with 3:00 Rest (Times were 3:32, 3:30, 3:25, 3:30), 200 Cool Down + Mobility.

I did the local S&C WOD this AM: FIGHT GONE BAD: 3 Rounds for Reps of 1 minute of Wallballs (20 LB to 10'), 1 minute of SDHP @75, 1 Minute of Box Jumps (20"), 1 minute of Push Press @75, 1 minute of Calorie Row, 1 Minute Rest. Total was 326 RX... a new PR! (Round 1 - 116, Round 2, 105, Round 3 - 105). I was really happy with the minimal decline in performance over the three rounds...
Brad Smith
on Friday, May 24, 2013 at 05:25 pm
3s bike and endurance wod
Bike: 4:00 on, 3:00 off (1.43 miles - 21.3mph, 1.46 - 21.7mph, 1.5 - 22.5mph). Wanted to do at least one more, but my bike started to make a weird squeaking type noise, so decided it was best to stop.

After about 10 minutes Run: 3 miles (19:45 - 6:35 pace)
Comments are closed for this post.