W.O.D.: Long Interval

Friday, January 10, 2014 • EnduranceLong Interval

STRENGTH:

ME: Power Clean

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


CFE STRENGTH & CONDITIONING WOD:

21 - 15 - 9

Handstand Push Ups

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 (THU): Repeat 200m, recover 2:30 until form/pace deteriorates

Bike (THU): Repeat 2M, recover 2:30 until form/pace deteriorates

Run (THU): Repeat 1k, recover 2:30 until form/pace deteriorates

Row (THU): Repeat 1200m, recover 2:30 until form/pace deteriorates

Ruck (THU): Repeat 2M, 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 (SAT or T): Repeat 200m, recover 2:30 until form/pace deteriorates

Bike (FRI): Repeat 2M, recover 2:30 until form/pace deteriorates

Run (THU): Repeat 1k, recover 2:30 until form/pace deteriorates

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


CrossFit Hilton Head


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (2)

Brad Williams
on Friday, January 10, 2014 at 08:23 am
1/10/14 WOD
Took a rest day today. I didn't sleep well last night and my leg was hurting a little more than it has been this AM. I hope being on the hard tile floor at school all day set me back because I don't need anymore of that. Got in some stretching this morning before school, will use my stick during prep, and physical therapy after school.

I also rested because I want to try running and swimming this weekend to see if I've made progress with recovery.
Rich
on Friday, January 10, 2014 at 11:50 am
WOD
135X10 Max load Clean 165

WOD= 7:09 Handstand Push up facing the wall.

Bike .5 mile repeats x6 90+ PACE
Comments are closed for this post.