W.O.D.: Long Interval

Thursday, November 14, 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): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Bike (THU): Repeat 12:00 on, 3:00 off until form/pace deteriorates

Run (THU): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Row (THU): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Ruck (THU): Repeat 12:00 on, 3:00 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 (SAT): Repeat 5:00 on, 3:00 off until form/pace deteriorates

Bike (OFF): OFF

Run (FRI): Repeat 5:00 on, 3:00 off until form/pace deteriorates

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


Team 3FU3L at the Battle of the Boxes


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Comments (1)

Brad Williams
on Thursday, November 14, 2013 at 11:59 am
11/14/13 WOD
Strength & conditioning this morning. "Bear" Complex- 75#,75#,75#,80#,80#. Circuit- 1000m Row, 1000 ft. 52# KB Farmer Carry, 100 44# KB Swings- 14:04 min.

Stretching for mobility. Will get more in after school. Felt good to get a longer S&C WOD in today. Been feeling the affects all day.
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