W.O.D.: Long Interval

Thursday, October 31, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day


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): 4 x (7:00 on, 4:00 off)

Bike (THU): 4 x (7:00 on, 4:00 off)

Run (THU): 4 x (7:00 on, 4:00 off)

Row (THU): 4 x (7:00 on, 4:00 off)

Ruck (THU): 4 x (7:00 on, 4:00 off) , 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 or T): 4 x (7:00 on, 4:00 off)

Bike (FRI): 4 x (7:00 on, 4:00 off)

Run (THU): 4 x (7:00 on, 4:00 off)

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


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Comments (3)

Brad Williams
on Thursday, October 31, 2013 at 04:50 am
10/31/13 WOD
Interval bike this morning. 15 min. Warm-Up (Spin, Pick-Ups), 4 x 7 min./4 rec., 5 min. Cool-Down.

Spun a little longer this morning, because they were a little stiff from sprint WOD yesterday. Stretching for mobility after. Will get in more stretching at school with kids and after at home.
Todd Mills
on Thursday, October 31, 2013 at 06:04 pm
Run: 3.8 miles four round totaling
Todd Mills
on Thursday, October 31, 2013 at 06:06 pm
WOD
Run: 3.8 miles-four round total
Comments are closed for this post.