W.O.D.: Long Interval

Tuesday, December 03, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

2-2-2-2-2-2-2-2-2-2

Hang Power Snatch

Post loads 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 125m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 1k, recover 3:00 until form/pace deteriorates

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

Row (TUE): Repeat 1k, recover 3:00 until form/pace deteriorates

Ruck (TUE): Repeat 1k, 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 (WED): Repeat 125m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 1k, recover 3:00 until form/pace deteriorates

Run (MON): Repeat 800m, recover 3:00 until form/pace deteriorates

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


Future CrossFitter


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Comments (1)

Brad Williams
on Tuesday, December 03, 2013 at 04:07 pm
12/3/13 WOD
Interval Row this morning. 10 min. Warm-Up (Mobility, Pace Increase), 5 x 1K/3 rec- 3:52-4 min. 10 min. Cool-Down (Easy Row). 10100 Meters total.

Strength & Conditioning after school. Did yesterday's GWOD, but did 25# DB Presses because it still aggravates my sciatic nerve to be in extension for a long period of time. 3 Rds. 1 min./1 rec.- Squats-58,62,63 reps, 25# Presses-44,43,41 reps, Burpees-17,18,19 reps.

Smashes and stretching for mobility. Leg felt the best today that is has since injury. Feeling a lot better mentally. Because of this.
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