W.O.D.: Mid Week

Wednesday, May 14, 2014 • EnduranceShort Interval

STRENGTH:

DE: Sumo Deadlift 10 x 2 @ 65% 1rm on :60s

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


CFE STRENGTH & CONDITIONING WOD:

"Michael"

3 Rounds

800m Run

50 - Back Extensions

50 - Sit 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 25m, recover 25m easy, until form/pace deteriorates

Bike (TUE): Repeat 400m, recover 400m spin, until form/pace deteriorates

Run (TUE): Repeat 100m, recover 100m walk, until form/pace deteriorates

Row (TUE): Repeat 100m, recover 100m easy, until form/pace deteriorates

Ruck (TUE): Repeat 400m, recover 2:00, 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 (TUE): Repeat 25m, recover 25m easy, until form/pace deteriorates

Bike (WED): Repeat 400m, recover 400m spin, until form/pace deteriorates

Run (MON): Repeat 100m, recover 100m walk, until form/pace deteriorates


CrossFit Endurance Seminar, Bellmore NY



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Comments (2)

Brad Williams
on Wednesday, May 14, 2014 at 09:39 am
5/14/14 WOD
Tempo w/S-Int Bike this AM. 20 min. Warm-Up (Spin, 2 x 1 leg Drills, Pace Increase), 2 x 15 min. w/5 x 1 min.(400m)/1 rec. Int., 10 min. Endurance, 10 min. Cool-Down.

Stretching for mobility and will try to get some lacrosse ball smashes in at school when time permits.

We have gotten a ton of rain over the last three days and are to get more today, tomorrow, and Sat. Thus, weekend riding plans are shot because Hines Park (where I ride)is flooded.
Dan
on Friday, May 16, 2014 at 01:00 pm
Last couple of days
Wasn't able to post the past couple of days, so here I am.
Yesterday was three rounds of 50 double-unders, 35 wallballs (20lbs) and 20 toes-to-bar, with a two minute rest between rounds. Finished just below 15 minutes.

Day before was bike intervals, only had time for 3 x 3.5mile repeats, hitting around 10-11 minutes per trip.

Three weeks until Eagleman 70.3, really getting excited now!

dan
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