W.O.D.: Long Interval

Tuesday, December 31, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

As Many Rounds as Possible in 12:00:

5 - Snatch (95/65)

2 - Muscle Ups

Post number of rounds 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.


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Comments (1)

Brad Williams
on Tuesday, December 31, 2013 at 04:04 pm
12/31/13 WOD
5K Row to start- 20:44 min.

Wanted to do Spin class after but, they are on an alternate schedule due to the holidays.

Did an S&C WOD instead. 6 Rds. 1:30/1 rec. 2 Arm Battle Rope Swings, Push-Ups, 44# KB Swings Russian Height. (30 sec. each exercise)
Total Reps- 67,70,69,69,68,71.

5K Row after- 20:50 min.

Intervals on the bike this afternoon. 20 min. Warm-Up (spin, 3 x 1 leg pedal drills, pace increase), 10 x 2 min.(1K)/2:30 rec., 10 min. Cool-Down.

Stretching and smashes for mobility. Tough one all around. Back was feeling pretty good. Hopefully starting therapy on Thursday gets me over the top. Be safe if you do anything tonight everyone!
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