W.O.D.: Long Interval

Tuesday, December 17, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

"Cindy"

As Many Rounds As Possible in 20:00 of

5 - Pull Ups

10 - Push Ups

15 - Squats

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 (TUE): Repeat 200m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 1.5M, recover 3:00 until form/pace deteriorates

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

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

Ruck (TUE): Repeat 1.5M, 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 (TUE): Repeat 200m, recover 3:00 until form/pace deteriorates

Bike (WED): Repeat 1.5M, 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.


Philip Gaskin and Garth McIntyre owners of CrossFit IslandFit


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Comments (1)

Brad Williams
on Tuesday, December 17, 2013 at 03:54 pm
12/17/13 WOD
Interval Row this morning. 10 min. Warm-Up (Easy Row, Mobility), 8 x 800m/3 rec.- 3:08,3:08,3:06,3:03,3:05,3:07,3:06,3:06, 10 min. Cool-Down.

Strength & Conditioning after school. 10 Rds. of 10 reps each- 45# KB Deadlifts, 45# KB SDHP, 45# Goblet Squats- 11:28 min.

Lacrosse Ball smashes for mobility. Starting PT on Dec. 30th. Going to be at parents for holidays so that is why the delay. Hopefully I will be healed by then.
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