W.O.D.: Long Interval

Friday, September 06, 2013 • EnduranceLong Interval

STRENGTH:

ME: Sumo Deadlift

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


CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible in 15:00 Of:

2 - Hang Power Cleans (135/95)

40 - Double Unders

Post number of rounds 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, 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.


CrossFit Fort Bragg


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Comments (2)

Brad Williams
on Friday, September 06, 2013 at 08:53 am
9/6/13 WOD
Circuit type swim this morning. Regular version of WOD I saw was with running (1 mile,1200m,800m,400m), but I subbed swimming. 400m Swim 50 Squats, 30 Push-Ups, 300m Swim 40 Squats, 25 Push-Ups, 200m Swim, 30 Squats, 20 Push-Ups, 100m Swim 20 Squats, 15 Push-Ups, 50m Swim 10 Squats, 10 Push-Ups- 27:47 min. 450m Drill (Float & Paddle, 5 Beat Kick, Fin Kick) Cool-Down.

I was drained after finishing. I could feel arms and legs starting to go after bodyweight exercises. Stretching for mobility after and been using lacrosse ball and stretching while at school. Definitely going to do more WODS like this for swimming.
Wheels
on Friday, September 06, 2013 at 11:26 am
ME: Sumo Deadlift

205x5, 225x4, 235x3, 245x2, 265x1, 285x1

CFE Rx: 14+2 HPC
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