W.O.D.: Long Interval

Friday, August 23, 2013 • EnduranceLong Interval

STRENGTH:

DE: Box Squat (Wide Stance) 10x2 on :45 @ 55% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

15 - Handstand Push Ups

800m - Run

10 - Handstand Push Ups

800m Run

5 - Hand Stand Push Ups

800m Run

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 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 (3)

Jake Woldstad
on Friday, August 23, 2013 at 07:45 am
Getting better at running
I still struggle with running, but feel like I did pretty good. I did front squats instead of box squats for the first part.

http://www.intensityforlife.com/20130823/
Brad Williams
on Friday, August 23, 2013 at 08:12 am
8/23/13 WOD
Resting today. I will get some mobility work in during/after school. Following the same race week taper I've done all year and I take a day so I'll do an S&C WOD tomorrow AM before heading to GR for 70.3. I am really tired of tapering.
Zach
on Friday, August 23, 2013 at 08:16 am
WOD
Did WOD in 14:25

M/21/165
Comments are closed for this post.