W.O.D.: D Mid

Week 1
Wednesday, January 11, 2012 • EnduranceD Cycle

STRENGTH:

Max Effort (ME): Barbell Row

Work up to a 5RM or 3RM. Post loads and reps to comments.

5-10 minutes rest then CFE S&C WOD


CFE STRENGTH & CONDITIONING WOD:

a) 10:00 of Muscle-up skill work

b) As many rope climbs as possible in 10:00.

Include weighted variations and climbs without legs if possible.

Post number of climbs completed to comments.


ENDURANCE:

3+ Hours Before or After CFE Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Tue, 3S Mon): 10 x 25m, work:rest 1:1, hold all splits within 2-3 seconds

Bike (SS Tue, 3S Wed): 6 x 1/4M (400m), work:rest 1:1, hold all splits within 2-3 seconds

Run (SS Tue, 3S Tue): 9 rounds of 1:00 on/1:00 off, each “on” round shoud be at 95% effort

C2 Row (SS Tue): 4 x 500m, work:rest 1:1, hold all splits within 2-3 seconds

Post sport and time/distance to comments.

WHITEBOARD WEDNESDAY


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Comments (2)

Scott Harres
on Thursday, February 02, 2012 at 01:23 pm
lunch bike
6 x 400m 1:1. pretty much changed it to 1 min off/on. burner. sweatin it.
Scott Harres
on Thursday, February 02, 2012 at 09:01 pm
Evening wod
5 x 5 barbell row reached 125#. Skill work was rough. Feel like I'll never get one. 4 x 15 towel cycles.
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