W.O.D.: Long Interval

Thursday, December 26, 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): 4 x (6:00 on, 4:00 off)

Bike (THU): 4 x (6:00 on, 4:00 off)

Run (THU): 4 x (6:00 on, 4:00 off)

Row (THU): 4 x (6:00 on, 4:00 off)

Ruck (THU): 4 x (6:00 on, 4:00 off), 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): 4 x (6:00 on, 4:00 off)

Bike (OFF): 4 x (6:00 on, 4:00 off)

Run (FRI): 4 x (6:00 on, 4:00 off)

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


Jennifer Barry


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Comments (1)

Brad Williams
on Thursday, December 26, 2013 at 03:37 pm
12/26/13 WOD
Strength & conditioning this morning. Front Squats- 100#/6 sets/5 reps. EMOM- #45 DB Burpee Deadlifts/5 reps on 1 min./5 min.
#55 KB Burpee SDHP/5 reps on 1 min./5 min. CORE- Ring V-Outs- 3 x 15 reps, 3 x 15 LSit Leg Raises, 30 sec. Rev. Planks.

I was happy to get some dynamic type movements in. Leg was hurting somewhat, but not like past few days. Did stretching and foam roller smashes for mobility.
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