W.O.D.: Long Interval

Thursday, December 12, 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 3:00 on, :90s off until form/pace deteriorates

Bike (THU): Repeat 3:00 on, :90s off until form/pace deteriorates

Run (THU): Repeat 3:00 on, :90s off until form/pace deteriorates

Row (THU): Repeat 3:00 on, :90s off until form/pace deteriorates

Ruck (THU): Repeat 5:00 on, :90s 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 or T): Repeat 3:00 on, :90s off until form/pace deteriorates

Bike (FRI): Repeat 3:00 on, :90s off until form/pace deteriorates

Run (THU): Repeat 3:00 on, :90s off until form/pace deteriorates

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



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Comments (2)

Brad Williams
on Thursday, December 12, 2013 at 12:46 pm
12/12/13 WOD
Interval Row/Run this morning. 15 min. Row Warm-Up (Pace Increase, Mobility), 4 x 3/90 rec.- Row- 730-740m and Run- 600m. 10 min. Run Cool-Down (EZ, Drills)

S&C after. 50 20# Med Ball Slams, 40 Burpees, 30 Pull-Ups, 20 Push-Ups, 10 Sit-Ups- 7:36 min. Core- 40 4 Count Bicycles, 40 Windshield Wipers, 1 min. Hollow Hold, 1 min. Plank Hold.

Could only handle 9 min. pace on treadmill due to impact on nerve in hip, but I was happy with that.

Hopefully tomorrow my Doc will be able to get me some therapy so I can get this injury taken care of.
Benjamin
on Saturday, December 14, 2013 at 03:34 pm
Endurance WOD: Run = Managed to run roughly 750 for 5x3:00 on, :90s off.
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