W.O.D.: Long Interval

Friday, November 01, 2013 • EnduranceLong Interval

STRENGTH:

DE: Hang Power Snatch 8 x 2 @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

4 Rounds For Time:

30 - Walking Lunge Steps

20 - Pull Ups

10 - GHD Sit 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): 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.



Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Comments (2)

Chad Brinkley
on Friday, November 01, 2013 at 07:54 am
Catching Up...
Unsure if I will have access to a bike or pool this weekend so I adjusted my schedule accordingly.

10/30/2013: I did the 3 Sport Bike WOD. 5:00 Warm Up, 16:00 Drills, 3 Rounds of 800, 400, 200 with 1:1 Work: Rest (Intervals were 99/41/20/98/41/21/98/41/21 seconds), 8:00 Cool Down + Mobility.

10/31/2013: I did a swim WOD in the PM. 400 Warm Up (200 FS, 200 Drills) 4 x 7 Minutes with 4:00 Minutes Rest (Roughly 350 Meters per interval), 200 Cool Down + Mobility.

I did the local S&C WOD in the AM:
Strength: 7x3 Turkish Get Ups (L/R = 1) (25/35/35/40/40/40/40)
Conditioning: 6 Minutes - 1 Minute Max Rep Shoulder Press @75, 2 Minutes Max Rep KB SDHP @100, 3 Minutes Max Rep Reverse Burpees (aka Ninja Roll Ups). 96 Reps RX.

11/1/2013: I did a bike WOD today. 5:00 Warm Up + Drills; 4 x 7 Minutes Hard with 4:00 Spin/Rest (intervals were roughly 2.4 miles each), 5:00 Cool Down + Mobility.

I also did the local S&C WOD:
Strength: Complex (3 Deadlift, 2 Hang Power Clean, 1 Push Jerk) x 7 (135/135/145/145/145/155/160) 160 is a new PR for Push Jerk.

Conditioning: I did a scaled version of "DT" - 5 Rounds of 12 Deadlift @115, 9 Hang Power Clean @115, 6 Pusj Jerk @115. Time was 8:53.
Brad Williams
on Friday, November 01, 2013 at 04:19 pm
11/1/13 WOD
Interval swim this morning. Dynamic Stretching Warm-Up, 4 x 7 min./4 rec.- 359m, 358m, 357m, 354m. 250m Cool-Down (Kick, Pull).

Strength after school. 12 min. EMOTM- 1 215# Deadlift, 1 185# Squat, 1 100# Ground-to-Overhead Press. 30 x GHD Sit-Ups, Ring Fall-Outs, 4 x 30 sec. R/L Plank Holds.

Stretching and foam roller for mobility. The ONTM WOD was hard! Went what was heavy for me and only getting about 20 seconds rest after the 3 reps made this difficult. Next time I will try with different exercises or go with more reps. Preforming the GWOD for today was a great warm-up for this WOD too.
Comments are closed for this post.