CrossFit Endurance WOD's Week 11/19/12

November 19, 2012

Pick one Short Interval and/or one Long Interval to do on Monday, Thursday or Sunday this week.

Short Interval

Choose ONE of the following sports:

Swim (TUE): 15-25 x 25m TT, active recovery easy 50m

Bike (TUE): 3-7 x 1k TT, spin/recover 2:00

Run (TUE): 3-7 x 400m, recover 1:00, hold each effort within 2-3 seconds

Row (TUE): 3-7 x 500m, recover 1:00, hold each effort within 2-3 seconds

Long Interval

Choose ONE of the following sports:

Swim (THU): 4-8 x 200m on 2:45 (scale in :15 as needed), hold efforts within 3-5 seconds

Bike (THU): 3-7 x 5 min, 3:00-4:00 spin/recovery, hold highest average distance possible across all efforts

Run (THU): 2-4 x 1M, recover 5:00, hold efforts within 5-10 seconds

Row (THU): 2-4 x 2k, recover 5:00, hold efforts within 5-10 seconds

 

Comments

comments

About the Author
  1. CC Engine Reply

    Better refresh my math basics to read this! Lol!
    Exercise the body AND the mind!!! 😉

Leave a Reply

*

captcha

Please enter the CAPTCHA text