W.O.D.: Long Interval

Friday, October 04, 2013 • EnduranceLong Interval

STRENGTH:

DE: Front Squat 8 x 2 @ 75% on :60

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


CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time Of:

10 - Back Squats (185/135)

Row 500m

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): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

Bike (THU): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

Run (THU): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

Row (THU): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

Ruck (THU): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

Bike (OFF): OFF

Run (FRI): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

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


3FU3L Ambassador Pon Somnhot


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Comments (4)

Kieran
on Friday, October 04, 2013 at 01:07 pm
ss run
5:00, 2:00 rest, 6:00, 2:30 rest, 7:00
0.79M
0.89M
1M
Brad Williams
on Friday, October 04, 2013 at 04:14 pm
10/4/13 WOD
Interval swim this morning. 400m Warm-Up )Freestyle, Float & Paddle, 5 Beat Kick), 5 min./2 rec.- 258m, 6 min./2:30 rec.- 308m, 7 min- 354m, 500m Drill Down (Freestyle, Statue of Liberty)

Strength workout after school. Fronts Squats- 80#/3 sets/ 20 reps w/15 GHD Sit-Ups after each set. Pull-Ups w/band (don't know weight)- 3 sets/12 reps w/5 70# KB Swings after each set. Core- 45 sec. L-Sit w/10 leg raises, 1 min. Ring Push-Up Hold; alt. 15 at bottom/15 at top, 30 sec. L-Hang w/10 leg raises, and 20 Hollow Rocks.

Smashes and stretching after. Lifting heavy and for reps is still hard, but it is getting better.
ALEX
on Friday, October 04, 2013 at 04:47 pm
New to CF ENDURANCE. Love the template structure. OPT before this. Tactical Athlete.
FS @ 190
CFE Strength and Conditioning : 12:36
Back Squats 10 ; 5,5 ; 5,5
Row - 1:45 ; 1:48 ; 1:53
Jason
on Friday, October 04, 2013 at 06:30 pm
170 on Front Squats;
9:33 on S&C WOD.
Comments are closed for this post.