D Long Intervals
- February 28th, 2012
- By Coach
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CFE STRENGTH & CONDITIONING WOD: As many rounds as possible in 10:00 of: 12 Push Presses, 95/65 pounds 12 Wall Ball Shots, 20/16 pounds Post rounds to comments. ENDURANCE: 3+ Hours Before or After CFE Strength & Conditioning WOD "Sport (DAY)" refers to when a workout is designed/programmed to be performed during the week. Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): 6 x 3:00 TT, rest 2:00 Bike (TUE): 3-5 x 6:00, spin/rest 3:00, hold highest distance possible across all sets Run (TUE): 2 x 12:00 TT, rest 5:00 C2 Row (TUE): 2 x 12:00 TT, rest 5:00 Post sport and distances/times to comments. Multi-Sport (3S) Choose ONE of the following sports: Swim (MON): 8 x 200m on 3:00, deviate no more than +/- 3-5 seconds Bike (WED): 4 x 6:00 TT, spin/rest 3:00 Run (TUE): 2 x 12:00 TT, rest 5:00 Post sport and distances/times to comments. Penny Gully,







