W.O.D.: Long Interval

Friday, July 12, 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:

4 Rounds For Reps Of:

:60sec - Push Press (60% 1RM)

:60sec - Pistols (Alternate legs)

Post number of 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): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

Bike (THU): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

Run (THU): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

Row (THU): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

Ruck (THU): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on , 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Thursday is the 3S rest day

Swim (SAT): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

Bike (OFF): OFF

Run (FRI): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

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


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Comments (7)

Becky
on Friday, July 12, 2013 at 04:51 am
Strength and strength and conditioning
ME shoulder press 35-40-45
4RFR 130 with 50#
Brad Williams
on Friday, July 12, 2013 at 05:32 am
7/12/13 WOD
Full rest today. Did some mobility work on the hip flexors and psoas this AM to relive some back tightness from bike and it has helped a lot. S&C only tomorrow and should be ready to go Sunday for Caseville Triathlon.
Chad Brinkley
on Friday, July 12, 2013 at 05:48 pm
Swim WOD
I did a modified version of the 3 Sport Swim WOD today: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 200 (3:32), 4:00 Rest, 200 (3:33), 3:00 Rest, 200 (3:29), 2:00 Rest, 200 (3:28), 1:00 Rest, 200 (3:31), 1:00 Rest, 200 Cool Down + Mobility. I was happy that I was pretty consistent across the intervals, even with less rest. I was really concentrating on form today. The intervals felt better and my times were generally faster.

I did the local S&C WOD in the AM:
Warm Up: 3 Rounds (not for time) of 150 Foot Prowler Sled Push (185 LB), 20 Sledgehammer strikes on a tire.
Strength: 5x5 Deadlift (135, 225, 245, 265, 275)
Conditioning: 3 Rounds for time of 20 SHDP @115 LB, 20 Toes to Bar (Time was 12:18 RX... forearms and grip strength were destroyed by this WOD).
Doc Holiday
on Friday, July 12, 2013 at 07:02 pm
7/12/13
ME Shoulder press 115lbs 5x2
WOD Push press-46reps@75lbs
pistols 112reps
Alan Pamayo
on Friday, July 12, 2013 at 09:27 pm
S&C WOD
ME Shoulder Press 1RM
145 lbs

WOD RX'd (but pistols on a box)
#1: 13/17
#2: 10/17
#3: 8/17
#4: 9/19
TOTAL REPS: 110 (40/70)
Alan Pamayo
on Friday, July 12, 2013 at 09:28 pm
S&C WOD
Push Press @130 lbs
john camp
on Saturday, July 13, 2013 at 04:47 pm
end of week 2
ME 1x5 @ 135lbs Max
CFE 85lbs push press/not quite 90 Degree pistols not best technique
1# 16/7
2# 12/6
3# 10/6
4# 9/5

Mod SS Run
12Min - 2.0 incline 4.5MPH to 5.5MPH
Comments are closed for this post.