W.O.D.: Long Interval

Monday, November 04, 2013 • EnduranceLong Interval

STRENGTH:

ME: Clean

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time:

15 - Wall Balls

30 - Double Unders

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 250m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 3000m, recover 3:00 until form/pace deteriorates

Run (TUE): Repeat 1M, recover 4:00 until form/pace deteriorates

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

Ruck (TUE): Repeat 1M, 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 (TUE): Repeat 250m, recover 3:00 until form/pace deteriorates

Bike (WED): Repeat 3000m, recover 3:00 until form/pace deteriorates

Run (MON): Repeat 1M, recover 4:00 until form/pace deteriorates

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


CrossFit Endurance Seminar, CrossFit Hilton Head


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Comments (2)

Brad Williams
on Monday, November 04, 2013 at 02:53 pm
11/4/13 WOD
25 min. AMRAP Component Swim this morning. 5 min. Dynamic Stretch Warm-Up, 25 Min. Component AMRAP 100m Freestyle, 100m Pull, 100m Kick- 3 Rds + 100m Swim +50m Pull, 300m Drill (Float & Paddle, 5 Beat Kick, 6-3-6 w/Fins) Cool-Down.

Circuit shortly after. Used 16# Med Ball since I haven't done Wall Balls in a while and lateral jumps to sub DU's- 4:51 min.

Stretching after school for mobility. Ann Arbor Turkey Trot "Iron Turkey" Race Saturday.
Charlie Douthwaite
on Tuesday, November 12, 2013 at 09:08 am
post-ponned clean till after work.

S&C subbed 10 44# KB headcutters for wallballs 4:40
Comments are closed for this post.