W.O.D.: Long Interval

Friday, June 07, 2013 • EnduranceLong Interval

STRENGTH:

ME: Floor Press

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


CFE STRENGTH & CONDITIONING WOD:

4 Rounds For Time Of:

30 - Wall Balls

15 - Pull Ups

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 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.


THREEPEAT MY ASS: THE MAN BEHIND THE MULLET


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Comments (7)

Alan Pamayo
on Friday, June 07, 2013 at 04:44 am
L-INT Run
Run 2x1M
6:42
6:57
Brad Williams
on Friday, June 07, 2013 at 04:45 am
6/713 WOD
S&C only this AM. Did Bench Press instead a Floor Press for ME. Bench Press- 95#/10, 115#/7, 125#/7, 135#/5, 145#/3, 155#/3, 165#/1, 170#/1. Ended at 170 because I was using the self spotters. Strength has gone down from endurance training.

Circuit- 4 sets- 20# Wall Ball, Blue Band (not sure what equivalent too) for Pull-Ups- 9:53 Min. Foam Roller smashes and stretching for mobility after.

Slight headache yesterday and I still kind of have one. I know it is from stress because the kids are off the wall at school and we still have 2 more weeks.
Travis
on Friday, June 07, 2013 at 06:53 am
S&C
WOD as Rx'd

Floor press - 135#

S&C - 12:45 (with 18# med ball)
Noah
on Friday, June 07, 2013 at 03:20 pm
S&C WOD with a #16 pound ball to a 9' foot target and ring pull-ups: 8:31
Adam
on Friday, June 07, 2013 at 03:55 pm
3S Swim and S&C
Swim 10-15 25m for form

Floor Press 3x5 205lbs

Metcon 9:44 Rx'd
Alan Pamayo
on Friday, June 07, 2013 at 06:50 pm
S&C WOD
ME Floor Press 1RM
215 lbs

WOD RX'd (Wall Balls @20lbs)
12:08
Brad Smith
on Saturday, June 08, 2013 at 05:08 am
3s swim wod
Swim: 2x500 meters with 3:00 rest (9:34, 9:43). 4 rounds for time: 30 wall balls 15#, 15 pull ups (1:35, 2:11, 2:05, 2:22 - 8:14)
Comments are closed for this post.