W.O.D.: Mid Week

Wednesday, March 05, 2014 • EnduranceShort Interval

STRENGTH:

ME: Deadlift

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds for Time

12 - Power Cleans (95/65)

12 - Ring Dips

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 :90s until form/pace deteriorates

Bike (TUE): Repeat 1.5M, recover :90s until form/pace deteriorates

Run (TUE): Repeat 800m, recover :90s until form/pace deteriorates

Row (TUE): Repeat 800m, recover :90s until form/pace deteriorates

Ruck (TUE): Repeat 1.5M, recover :90s 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 (MON): Repeat 200m, recover :90s until form/pace deteriorates

Bike (OFF): OFF

Run (TUE): Repeat 800m, recover :90s until form/pace deteriorates

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




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Comments (6)

John P.
on Wednesday, March 05, 2014 at 09:57 am
3/5 WOD
1. ME Deadlift: 10x135#, 5X225#, 3x275#, 1x295#, 315#, 325#, 335#, 345#(fail)
2. S&C WOD as Rx (95#): 7:33
3. 3 rds of 20/10 weighted/unweighted:
-Situps
-Seated Russian Twist
-Reverse crunches
(rd1: 25#, rd2: 20#, rd3: 15#)
Crix (M 43 6' 173)
on Wednesday, March 05, 2014 at 03:56 pm
traps
DL: 299lbs
5rnds:
12 hanging power cleans (95lbs)
12 dips (not ring dips)
6:57
Brad Williams
on Wednesday, March 05, 2014 at 03:57 pm
3/5/14 WOD
Interval bike this morning. 20 min. Warm-Up (Spin, 2 x 1 leg, Pace Increase), 7 x 4:30 (1.5 miles)/90 rec., 3 x 2 min. Build Climbs/7 rec., 8 min. Cool-Down.

30 min. Spin after school really helped the legs feel better. Stretching and foam roller for mobility.

Build climbs were 1:00 of 80 cadence at high gear, 50 sec. of shifting to harder gear w/80 cadence, 10 second sprint at end. It was harder than I thought. 7 min. rec. was really needed. I got this from a USA Triathlon E-Mail and thought I would try it.
McCusker
on Wednesday, March 05, 2014 at 04:46 pm
WOD 2/5
ME:DL 5x2
335, 335,335,335,335

S&C
As Rx. - 5:23

Loving all the posts lately!!!!! Great to hear from everybody.
Paul
on Thursday, March 06, 2014 at 09:50 am
3/5
ME Dead Lift: 5x2 - 305, 325, 335, 335, 335

WOD: 9:54. I was making good time until my forearms started to get tired and had trouble gripping the bar.
Liz Beam
on Thursday, March 06, 2014 at 10:31 am
WOD 3/5
ME: DL 135-10, 155-7, 175-4, 195-4, 215-2, 225-1

5rds:
12 power cleans (75)
12 dips (band assisted)
14:12

Great website looking forward to following the programming.... 1 day behind!
Comments are closed for this post.