W.O.D.: Long Interval

Thursday, September 05, 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, 55-65# 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 800m, recover 3:00 until form/pace deteriorates

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

Run (OFF): OFF

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



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Comments (2)

Jason
on Thursday, September 05, 2013 at 09:08 am
Bike and S&C
Bike: 6X800m - 1:55 (WU), 1:45, 1:32, 1:27, 1:25, 1:24 on the 3:00 (watt avg. about 232)

21(12) - 15(9) - 9(6) - OHS @ 75#, Strict Pull Ups.
Brad Williams
on Thursday, September 05, 2013 at 10:08 am
9/5/13 WOD
Strength & Conditioning this AM. Did the Thrusters from Tuesday because I'm trying to build back some strength.

Thrusters- 105#,110#,110#,115#/4 sets/2 Reps, 125#/1 rep (failed last one).

Crossfit Mainsite WOD. "Linda", my bodyweight is 170#. Deadlift- 165#, Bench Press- 120#, Clean- 85# 10-1 reps- 17:47 min. Heaviest I've gone for this one in a while.

Smashes after WOD. No endurance today was a plus. Legs are feeling good.
Comments are closed for this post.