W.O.D.: Long Interval

Thursday, June 06, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day


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 5k, recover 3:00, until form/pace deteriorates

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

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

Ruck (THU): Repeat 2M, recover 3:00, 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 (FRI): Repeat 500m, recover 3:00, until form/pace deteriorates

Bike (THU): Repeat 5k, recover 3:00, until form/pace deteriorates

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

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



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Comments (9)

Jimmy H
on Wednesday, June 05, 2013 at 07:23 pm
Above pic
Looks like a big heel strike to me...
What's the go?
Travis
on Thursday, June 06, 2013 at 06:51 am
LI Swim
2x500 (10:30, 11:30) Sucked alot of wind in the pool this morning.
PLA
on Thursday, June 06, 2013 at 03:27 pm
No running or even much standing on this toe.

21-15-9

Strict pullups
Hand stand pushups
C.L.
on Thursday, June 06, 2013 at 03:46 pm
E WOD
4 x 1 mile as rx'd
- Splits: 7:00, 6:57, 6:58, 6:58
Brad Williams
on Thursday, June 06, 2013 at 03:50 pm
6/6/13 WOD
Full rest today except for mobility before school. Extra sleep felt good and hope body continues to get ready for Tri To Finish Holly Olympic Tri Sunday.
Burnsy
on Thursday, June 06, 2013 at 03:50 pm
Thursday, June 6, 2013
Strength and Conditioning rest day. 4 mile run with 30lb weighted vest. 43 minutes. 86 days 'til race day.
RC
on Thursday, June 06, 2013 at 04:26 pm
Above Pic
I though that a lot until I started really studying foot fall in slo-mo...He doesn't actually strike with his heel. When he lands it is mid-foot.
Brad Smith
on Thursday, June 06, 2013 at 07:12 pm
3s bike wod
Bike inside on spin bike: 5k repeats with 3:00 rest (5:40, 5:45, 5:30, 5:27, 5:26 - average 5:33)
Danny
on Monday, June 10, 2013 at 12:22 pm
Above pic
Imagine how much faster he COULD be??!!
Comments are closed for this post.