W.O.D.: Long Interval

Monday, December 30, 2013 • EnduranceLong Interval

STRENGTH:

ME: Box Squat

Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod


CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time:

Run 400m

15 - Thrusters (95/65)

15 - Pull Ups

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 125m, recover 2:30 until form/pace deteriorates

Bike (TUE): Repeat 1k, recover 2:30 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 2:30 until form/pace deteriorates

Row (TUE): Repeat 1k, recover 2:30 until form/pace deteriorates

Ruck (TUE): Repeat 1k, recover 2:30 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 2:30 until form/pace deteriorates

Bike (MON): Repeat 1k, recover 2:30 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 2:30 until form/pace deteriorates

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


CrossFit Oakland


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Comments (2)

Brad Williams
on Monday, December 30, 2013 at 03:55 pm
12/30/13 WOD
Did Sunday's TT Row this morning. 5 min. Dynamic Stretch Warm-Up, 8K TT- 33:32 min., 3K Steady- 14 min., 1K Cool-Down 5 min. 12000m.

Strength & Conditioning this afternoon. Box Squats- 115#/10 sets/5 reps on 1:15. 50-40-30-20-10 Reps of 20# Balls Slams, 50m Farmer Carry (same each round), Barbell Presses- 13:51 min. Core-30/90 sec.-20/1 min.-10/30 sec. 20# Med Ball Twists (each side), Plank Hold.

Stretching and smashes for mobility. Gonna stop with overhead weighted exercises for a while. That seems to irritate my back/leg quite a bit. Will stick to Deadlifts for main leg strengthening exercises.
Brad Williams
on Monday, December 30, 2013 at 04:02 pm
Farmer Carry Weight
Used 45# KB's for Farmer Carry during my S&C WOD. Sorry forgot to post earlier.
Comments are closed for this post.