W.O.D.: Mid Week

Wednesday, February 12, 2014 • EnduranceLong Interval

STRENGTH:

DE: Box Squat 10 x 2 @ 70% 1RM on :45s

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


CFE STRENGTH & CONDITIONING WOD:

"1/2 Mary"

As Many Rounds As Possible in 10:00

5 - Handstand Push Ups

10 - Pistols

15 - 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 (TUE): Repeat 200m, recover 2:00 until form/pace deteriorates

Bike (TUE): Repeat 1.5M, recover 2:00 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates

Row (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates

Ruck (TUE): Repeat 1.5M, recover 2:00 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 (WED): Repeat 200m, recover 2:00 until form/pace deteriorates

Bike (TUE): Repeat 1.5M, recover 2:00 until form/pace deteriorates

Run (MON): Repeat 800m, recover 2:00 until form/pace deteriorates

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


CrossFit Mercer



Click here to subscribe to our mailing list!


Share This Page:

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

Related Content:

Comments (5)

John P.
on Wednesday, February 12, 2014 at 10:00 am
2/12 WOD
DE: Box Squat 10x2 @ 225#
WOD: As Rx, 4 Rds + 5 HSPU + 7 Pistols
Cooldown: 15-12-9: GHD Situp @ 14# med ball
Tim
on Wednesday, February 12, 2014 at 03:46 pm
3S Training
AM: Rested.

PM: Legs, did wendler 5/3/1 for squats, 5 reps at 80kg, 5 reps at 90kg, 20 reps at 100kg.

Did some hack squats, lunges and good mornings for assistant work.

my legs are %^&*(%
Brad Williams
on Wednesday, February 12, 2014 at 04:01 pm
2/12/14 WOD
Interval bike this morning. 15 min. Warm-Up (Spin, 2 x 1 leg Drills, Pace Increase), 8 x 5 min.(1.5 miles)/2 rec., 7 min. Cool-Down.

Stretching for mobility. Really hard WOD this AM mentally. My hip MRI results were negative, but that means I have to go get another which means more time to get "proper" treatment. That was pretty much on my mind this AM. I wanted to stop really bad, but glad I didn't.
John Rushin
on Wednesday, February 12, 2014 at 07:59 pm
2/12/14 Workout
DE Box Squat 10 x 2 @ 155lbs

1/2 Mary Scaled for HSPU by limiting range and scaled pistols by using pull-up rig bar as minimal as possible. 4 rounds plus 5 HSPU and 3 pistols.

Farmer's carry 80lbs KB for 60yds left arm/60yds right arm x 3.

Technique work on double unders. Linked them for the first time!

Swimming 200m iterations x 4. Times of 4:10, 4:15, 4:19, 4:25.
MC
on Friday, February 14, 2014 at 01:46 am
DE Box Squat 10 x 2 @ 132lbs

1/2 mary 3 rounds + 5 hspu
knees on bench for hspu
med band for pullups
did 10 each leg for pistols
Comments are closed for this post.