W.O.D.: Long Interval

Friday, October 18, 2013 • EnduranceLong Interval

STRENGTH:

ME: Floor Press

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


CFE STRENGTH & CONDITIONING WOD:

4 Rounds For Time Of:

12 - Deadlift (BW)

12 - Strict Pull Ups

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 6:00 on, 4:00 off until form/pace deteriorates

Bike (THU): Repeat 6:00 on, 4:00 off until form/pace deteriorates

Run (THU): Repeat 6:00 on, 4:00 off until form/pace deteriorates

Row (THU): Repeat 6:00 on, 4:00 off until form/pace deteriorates

Ruck (THU): Repeat 6:00 on, 4:00 off 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 (FRI): Repeat 6:00 on, 4:00 off until form/pace deteriorates

Bike (SUN or LI): Repeat 6:00 on, 4:00 off until form/pace deteriorates

Run (THU): Repeat 6:00 on, 4:00 off until form/pace deteriorates

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



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Comments (3)

Tim
on Friday, October 18, 2013 at 05:54 am
Friday WOD
Strength:

200 ball slams (low weight)
push ups onto med ball

WOD:

12 AMRAP

9 HSC 65kg
12 KB SDHP 32kg
15 HRPU

4 rounds
Brad Williams
on Friday, October 18, 2013 at 02:51 pm
10/18/13 WOD
Interval Bike this morning. 20 min. Warm-Up (Spin, 1 Leg Drills), 6 x 6 min./4 rec. Intervals, 10 min. Cool-Down.

Strength shortly after. Did the "Bring Sally Up" Squat WOD. That was one of the hardest WODS I've ever done and even harder after an 90 minutes of riding. Used 80# for the Squats. 135/95 is Rx'd I think. After I did it with Overhead Presses. I used the barbell only for that one and my shoulders were on fire. Finished up with Core work. 2 Min. Dead Hangs, Hollow Hold, Plank Hold, 30 Sit-Ups, and 30 Good AM's.

Circuit trail run this afternoon at Ringwood Forest in St. Charles, MI. 20 min. AMDAP w/10 Push-Ups odd min./10 Squats even min. 16 min. easy run, drill Cool-Down. Felt good to get out on trails. The leaves and colors were awesome to see.
Chad Brinkley
on Friday, October 18, 2013 at 05:00 pm
Swim WOD
I did a slightly modified version of the Long Interval Swim WOD in the PM: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 3 x 300 with 4:00 Rest (5:27/5:19/5:18], 300 Cool Down + Mobility.

I did the local S&C WOD in the AM:
Strength: 7x3 Shoulder Press (65/75/85/95/105/115/105)
Conditioning: 10 Thrusters, 9 Deadlift, 8 Squat Cleans, 7 Push Press, 6 Hang Power Clean, 5 Front Squats, 4 Push Jerk, 3 Hang Squat Cleans, 2 Power Cleans, 1 Shoulder Press. All weights at 115. Time was a very slow 7:19.
Followed up with 1 set of Max Rep Toes to Bar: 15 RX.
Not a great day in the box for me.
Comments are closed for this post.