W.O.D.: Long Interval

Friday, November 15, 2013 • EnduranceLong Interval

STRENGTH:

ME: Shoulder Press

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


CFE STRENGTH & CONDITIONING WOD:

7 Rounds For Time:

3 - Weighted Pull Ups (45/25)

5 - Strict Pull Ups

7 - Kipping Pull Ups

(Coming off the bar ends the set)

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): 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.


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Comments (2)

Daniel
on Friday, November 15, 2013 at 08:22 am
WOD Nov 15th
For the pull ups, can you get off the bar to change exercise? If you canĀ“t, how do you get the weight belt off?
Brad Williams
on Friday, November 15, 2013 at 10:36 am
11/15/13 WOD
Long Swim this morning. Decided to test myself some and things went well. Got this scheme off a Crossfit Swim WOD blog. Longer distances were taken slow and 50m's were pick-ups. 2100m Total (400-50-350-50-300-50-250-50-200-50-150-50-100-50), 8:14/1 min., 7:30/53, 6:17/57, 5:29/59, 4:27/1:02, 3:29/58, 2:17/59, 44:33 min. total/4 rec. 400m Cool-Down Drills (Kick w/no board, float & paddle, 6-3-6 w/fins, Statue of Liberty w/Fins).

Heading to parents after school so I will stretch when I get there. Pretty happy with how swim went and pleased to get a long endurance swim in without suffering through it. One of my best swims ever.
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