W.O.D.: Long Interval

Thursday, November 28, 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 2:00on, 2:00off until form/pace deteriorates

Bike (THU): Repeat 2:00on, 2:00off until form/pace deteriorates

Run (THU): Repeat 2:00on, 2:00off until form/pace deteriorates

Row (THU): Repeat 2:00on, 2:00off until form/pace deteriorates

Ruck (THU): Repeat 2:00on, 2:00off 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 (FRI): Repeat 2:00on, 2:00off until form/pace deteriorates

Bike (OFF): OFF

Run (THU): Repeat 2:00on, 2:00off until form/pace deteriorates

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


Chihuahua Mexico


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Comments (1)

Brad Williams
on Thursday, November 28, 2013 at 05:59 am
11/28/13 WOD
Strength & Conditioning this morning. 4 RDS. Barbell Squat Jumps 30/30 sec. Rec.-16,17,18,20 reps. RT/LFT Plank Holds 30/30 rec.

15 MIN. AMRAP- 20 Push-Ups, 50 Squats- 9 Rds. + 20 Push-Ups + 41 Squats.

Happy Thanksgiving Everyone. Enjoy the day with your family and friends. Be safe if your racing today and if you decide to brave "Black Thursday" Shopping tonight.
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