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09 Apr

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WOD

Long Intervals

April 9, 2015 | By | 2 Comments

Strength & Conditioning WOD:

Multi-Sport Rest Day.


5 Rounds for time of:

10 KB Power Snatches 70/53

12 RKB Swings 70/53

200m Run

*Alternate every repetition on the KB Snatches. Example … right is 1, left is 2, right is 3…

Road Easy. Wrong Way.


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports

Swim (THURS): 250m repeats, 3min rest, perform until form/pace deteriorates

Bike (THURS): 2K repeats, 3min rest, perform until form/pace deteriorates

Run (THURS): 1000m repeats, 3 min rest, perform until form/pace deteriorates

Row (THURS): 1200m repeats, 3min rest, perform until form/pace deteriorates

Ruck (THURS): 1200m repeats, 3min rest, perform until form/pace deteriorates

*Hold splits within 3-5 seconds


Multi-Sport Endurance Workout

Rest Day.


POST RESULTS IN THE COMMENTS BELOW

Comments

  1. Brad Williams

    Run WOD first this morning. 10 min. Warm-Up (Pace, Drills, Pick-Ups), 5 Rds. of 10 KB 55# KB Pwr. Snatches, 10 RKB Swings, 200m Run- 11:26 min., 5 min. Drill Down.

    3 Rds. 10 reps (NFT)- Pull-Ups, Dips, Ring Fall-Outs, 45# EZ Bar Rev. Curls.
    Core- 15 reps each- Hollow Rock, Deadbugs, V-Ups, Knee-Ins, Hang Knee Raises, Rev. Crunches.

    Easy 30 min. Spin this afternoon to stretch out legs after trip back to Westland.

    Stretching this morning and smashes this afternoon for mobility. Tempo run tomorrow. Going to work pacing and stay slow since I’ll be doing it on the treadmill.

    • Jeff Ford

      Nice work on that WOD Brad! Thanks for posting and staying active with the #CFE programming. Good luck on the Temp0.
      – JFord

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