W.O.D.: Mid Week

Wednesday, May 21, 2014 • EnduranceLong Interval

STRENGTH:

ME: Bench Press

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


CFE STRENGTH & CONDITIONING WOD:

4 Rounds

500m Row

20 - Bench Press (135/95)

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 750m, recover 3:1 until form/pace deteriorates

Bike (TUE): Repeat 1M, recover 3:1 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:1 until form/pace deteriorates

Row (TUE): Repeat 800m, recover 3:1 until form/pace deteriorates

Ruck (TUE): Repeat 1M, recover 3:1 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 750m, recover 3:1 until form/pace deteriorates

Bike (TUE): Repeat 1M, recover 3:1 until form/pace deteriorates

Run (MON): Repeat 800m, recover 3:1 until form/pace deteriorates


Evan Piche, Seven Sisters Trail Race, Amherst MA



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Comments (4)

Laura
on Wednesday, May 21, 2014 at 02:46 pm
Swim Distance?
How come the swim interval is so long relative to the bike and run intervals (I.e. 13-15 minutes vs 2-4)
Brad Williams
on Wednesday, May 21, 2014 at 03:54 pm
5/21/14 WOD
Interval bike this morning. 20 min. Warm-Up (Spin, Pace Increase, 1 Leg Drills), 5 x 3 min.(1 mile)/9 min. Rec., 10 min. Cool-Down.

Strength & conditioning after school. Made my own since not able to get back to LTF. 4 Rds. of 30 sec./30 rec. Push-Ups- 32,23,24,22 reps. 25# DB Rows- 25,28,28,27 reps. 25# Push-Press- 19,20,23,22 reps. 30 sec/30 rec. Right Plank, Left Plank, Hollow Hold.

Stretching for mobility. Felt good to get some lifting in today.
Evan P
on Thursday, May 22, 2014 at 09:24 am
Bike + WOD
Bike: 8x 2:05-2:10 / 6 min rest

Strength: Sub'd ring dips, working to 3 rep max (45#)

WOD: did not time WOD, but rowing intervals were between 1:45 and 1:50
C.L.
on Thursday, May 22, 2014 at 04:47 pm
WOD
Bench press: 265 (fail at 280)

WOD: 16:15 as rx'd
Comments are closed for this post.