W.O.D.: Long Interval

Tuesday, October 08, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible in 6:00:

12 - Pull Ups

12 - KB Swings (53/35)

Rest 5:00 then

As Many Rounds As Possible in 6:00:

8 - Box Jumps (24")

24 - Double Unders

Post results 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 (TUE): Repeat 1200m, Recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 1200m, Recover 3:00 until form/pace deteriorates

Run (TUE): Repeat 1200m, Recover 3:00 until form/pace deteriorates

Row (TUE): Repeat 1200m, Recover 3:00 until form/pace deteriorates

Ruck (TUE): Repeat 1200m, Recover 3:00 until form/pace deteriorates, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): Repeat 1200m, Recover 3:00 until form/pace deteriorates

Bike (MON): Repeat 1200m, Recover 3:00 until form/pace deteriorates

Run (TUE): Repeat 1200m, Recover 3:00 until form/pace deteriorates

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



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Comments (2)

Tim
on Tuesday, October 08, 2013 at 07:25 am
Just one of those days
Did the interval runs an hour before I was due to go to the gym, so only got 3 in....coming back from a 10 day break didn't help either, got 4:44, 4:48 and 5:05 (was planning to stop once my time hit five, was hoping for 4-5 reps)...went to the gym to do strength and it's closed for repairs....then went to do unit pt (kind of like a metcon) and I have mandatory briefings instead (work)....didn't turn out to be a good training day
Brad Williams
on Tuesday, October 08, 2013 at 04:04 pm
10/8/13 WOD
Pyramid Helen Run this morning. 15 min. Warm-Up (Mobility, Pace Increase, Drills), 1200m, 63 40# KB Swings, 36 Pull-Ups, 800m Run, 42 40# KB Swings, 24 Pull-Ups, 400m Run, 12 21 40# KB Swings, 12 Pull-Ups- 22:07 minutes.

Strength after. Box Squats- 195#/5 sets/1 rep w/20 inch Box Jumps, Broad Jumps, Jump Rope, and Lunge Jumps between sets.

Stretching after school for mobility. Longer "Helen" WOD was tough. Recovered well though. Feeling good ready for my 5K Saturday.
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