W.O.D.: Long Interval

Monday, October 21, 2013 • EnduranceLong Interval

STRENGTH:

DE: Push Jerk 9 x 3 @ 70% 1RM on :60sec

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


CFE STRENGTH & CONDITIONING WOD:

30-25-20-15-10 reps of

Wall Balls (20/16)

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 (TUE): Repeat 200m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 2000m, recover 3:00 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:00 until form/pace deteriorates

Row (TUE): Repeat 1000m, recover 3:00 until form/pace deteriorates

Ruck (TUE): Repeat 1000m, 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 200m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 2000m, recover 3:00 until form/pace deteriorates

Run (MON): Repeat 800m, recover 3:00 until form/pace deteriorates

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


The Cell


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Comments (5)

Kara
on Monday, October 21, 2013 at 03:43 pm
S & C WOD
18:02 RX
Brad Williams
on Monday, October 21, 2013 at 04:23 pm
10/21/13 WOD
Interval swim this morning. 400m Warm-Up (Freestyle, Float & Paddle, Kick, 6-3-6), 4 x 200m/3 rec.- 3:52, 3:56, 3:51, 3:54min. 400m Cool-Down (Freestyle, Pull, Fins, 5 Beat Kick). Glad to be barely, but consistently under 4 min. Swimming has never been my thing.

Strength work after school. 95# Ground-to-Overhead/5 sets/7 Reps, 10 90# Assisted Pull-Ups after each set. Core- (On GHD) 2 x Prone 25# Plate Rows, GHD Curls- 10 reps. 2 x 25# Plate Presses, GHD Sit-Ups- 10 reps. 2 x 30 sec. Dead Hangs w/ 10 Leg Raises.

Lacrosse Ball and Stick smashes after. Needed some strength work today. Will get another heavy WOD in later this week hopefully.
TC
on Monday, October 21, 2013 at 04:57 pm
Strength & S&C
Strength: Done @ 155#
S&C: 10:35, was a break-off.
TC
on Monday, October 21, 2013 at 05:00 pm
Strength & S&C
Str: @155#
S&C: 10:35, break-off
Chad Brinkley
on Monday, October 21, 2013 at 05:35 pm
Run WOD
I did the 3 Sport Run WOD this PM: 400 Warm Up + Drills; 6 x 800 with 3:00 Rest (3:13/3:10/3:14/3:07/2:57/3:14), 400 Cool Down + Mobility. Pacing was way off today.

I did the local S&C WOD this AM:
Strength: 5x5 Back Squat (135/145/155/165/175), 5 x Complex (1 Push Press, 3 Push Jerk, 1 Split Jerk) (85/95/105/115/125)
Conditioning: Run 500 Meters, 10 Hand Release Burpees, 20 Power Clean @135, 30 Push Press @115, 40 Calorie Row, 50 Air Squats, Run 500 Meters. Time was 15:28.
Comments are closed for this post.