W.O.D.: Mid Week

Wednesday, April 30, 2014 • EnduranceShort Interval

STRENGTH:

ME: Push Jerk

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


CFE STRENGTH & CONDITIONING WOD:

3 Rounds

10 - Hand Stand Push Ups

20 - Pull Ups

Post results 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 50m, recover :60s, until form/pace deteriorates

Bike (TUE): Repeat 500m, recover :60s, until form/pace deteriorates

Run (TUE): Repeat 200m, recover :60s, until form/pace deteriorates

Row (TUE): Repeat 250m, recover :60s, until form/pace deteriorates

Ruck (TUE): Repeat 500m, recover :60s, until form/pace deteriorates, 60# 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 50m, recover :60s, until form/pace deteriorates

Bike (MON): Repeat 500m, recover :60s, until form/pace deteriorates

Run (TUE): Repeat 200m, recover :60s, until form/pace deteriorates


CrossFit Endurance Seminar, CrossFit Sanitas



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Comments (5)

Dan
on Wednesday, April 30, 2014 at 10:04 am
WOD 4/30/14
Low Bar Back Squat 3x5@265lbs
AMRAP in 10 Minutes of:
10-9-8-7-6-5-4-3-2-1-etc
135lbs Hang Power Clean
Hand-Release Pushups
Total = 130 reps (all the way through, plus back through the 10s again)
Brutal one!
Brad Williams
on Wednesday, April 30, 2014 at 03:07 pm
4/30/14 WOD
Interval bike this morning. 20 min. warm-up (Spin, Pace Increase), 25 x 1 min.(500m)/1 rec. Int, 10 min. Steady, 10 min. Cool-Down.

S&C after school. Made my own since I don't have a Pull-Up bar at home. 3 Rds.- 10 Handstand Push-Ups, 20 Squats- 4:05 min.

Stretching for mobility after bike this AM and lacrosse ball smashes on the chest, triceps, and shoulders after S&C.
John P.
on Wednesday, April 30, 2014 at 04:17 pm
4/30 WOD
1. ME Push Jerk:
-3x3 @ 95,115,135
-5x1 @ 155, 175, 185, 195, 200(fail)
2. 3 rds (12:24):
-5 ring muscle-ups
-10 strict HSPU
Dalles
on Thursday, May 01, 2014 at 08:09 am
WOD 4/30/14
ME Push Jerk: 185

S&C: rx'd (10 HSPU & 20 Pull-ups) 7:32 min
Jake Fisher
on Thursday, May 01, 2014 at 11:05 am
Results
Jerked day before, so did Jerk Burgener Skill Transfer @ 95#

Saturday's 10-20-30-20-10 WOD of *unbroken* Dubs + kCal row = 8:08 Rx (did this as warm-up to Tues')

3RFT: HSPU + Pullups = 4:29 Rx
Comments are closed for this post.