W.O.D.: Long Interval

Thursday, August 22, 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 800m, recover 3:00 until form/pace deteriorates

Bike (THU): Repeat 800m, recover 3:00 until form/pace deteriorates

Run (THU): Repeat 800m, recover 3:00 until form/pace deteriorates

Row (THU): Repeat 800m, recover 3:00 until form/pace deteriorates

Ruck (THU): Repeat 800m, recover 3:00 until form/pace deteriorates, 50# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): Repeat 800m, recover 3:00 until form/pace deteriorates

Bike (THU): Repeat 800m, recover 3:00 until form/pace deteriorates

Run (FRI): Repeat 800m, recover 3:00 until form/pace deteriorates

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



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Comments (4)

Alan
on Thursday, August 22, 2013 at 12:08 pm
Endurance WOD
4 rds {4:00, 3:43, 3:37, 3:20}

didn't have time to warm up so I started off a bit tight
Brad Williams
on Thursday, August 22, 2013 at 04:14 pm
8/22/13 WOD
Did yesterday's S&C WOD this AM. Bench Press- 95#/2 sets/10 reps, 115#,125#/7 reps, 135#140#/5 reps, 150#,155#/3 reps, 160#,170#/1 rep.

10-1 reps- 105# Bench Press, Kip Pull-Ups- 8:45 min.

Made up another WOD to do after. 4 Rounds- 1 55# "Bear" Complex, 10 45# KB Swings, 20 Sit-Ups- 7:54 min.

Glad to get some good circuits in today. Stretching, foam rolling after. Used lacrosse ball at school and stretched more. Can't wait to race Sunday. I'm tired of tapering.
Zach
on Thursday, August 22, 2013 at 06:03 pm
Long Interval
4 rounds - 2:53, 2:53, 2:58, 3:00
Pace died after that.

M/21/165
Steve81
on Thursday, August 22, 2013 at 08:20 pm
3:22, 3:23, 3:18, 3:18, 3:22, 3:25
Somewhere a bunch of devil dogs are laughing at me.
Comments are closed for this post.