W.O.D.: Long Interval

Friday, December 13, 2013 • Endurance

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

Run 200m

10 - Push Press (95/65)

15 - Step Ups (95/65) on a 20" box

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 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 (3)

Brad Williams
on Friday, December 13, 2013 at 04:41 am
12/13/13 WOD
Interval swim this morning. 700m Warm-Up (Freestyle, 5 Beat Kick, Float & Paddle, 6-3-6 w/fins, kick no board). 6 x 3 min./90 rec.- 153,154,156,155,154,156m. 400m Drill Down (Freestyle, kick, pull).

No S&C today because of Doctors appointment after school.

Swim was best one since injury. Side of knee hurt some during turns and when I was standing, but back felt good and no burning in shin. Getting there. I hope soon.

Will get some muscle smashes in after Doctor's appointment.
Eric
on Friday, December 13, 2013 at 04:48 pm
Worked up to 3 sets of Back Squats @ 355.

Wod: 18:01. Subbed .3 miles on the airdyne for the run. Bad idea.

Get my new "Crit" bike tomorrow. Looking forward to getting the bike wods in again.
Benjamin
on Saturday, December 14, 2013 at 03:31 pm
ME: Shoulder Press = 3@135lbs, only managed 1@140lbs. Still a PR!

WOD: 19:40, realized I was running past the mark for the 200M, lol, but still I am happy with the time
Comments are closed for this post.