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9-27-10 Endurance WOD

September 27, 2010

3+ Hours after your CrossFit Strength & Conditioning WOD do the following:

Select terrain that is as near to the event you are training for as possible.

Run: SC: 3x1mile Repeats hold within 5-10sec, Rest 1-3min Between Repeats/ LC:2x5k Repeats, hold within 1-2min, Rest 5-10min between repeats/ U:3x5k repeats, hold Repeats witihin 2-3min, Rest 5-15min Between Repeats.

Bike:SC:3×5 mile Repeats hold within 30-60sec, Rest 30-60sec Between Repeats/ LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min Bewtween Repeats / U: 3x10mile Repeats Hold within 1-2min, Rest 4-8min Between Repeats

So depending on what you are training for, this will dictate which WOD you will select and complete.  SC = Short Course or an event that will take you less than 2 hours.  LC = Long Course or an event that will take you between 2 and 3 hours. U = Ultra Distance or an event that will take you longer than 3 hours to complete.

Happy training Cache Valley!!

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