W.O.D.: Mid Week

Wednesday, May 28, 2014 • EnduranceShort Interval

STRENGTH:

ME: Deadlift


CFE STRENGTH & CONDITIONING WOD:

4 Rounds

25 - Burpees

25 - 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 :30 on, :30 off until form/pace deteriorates

Bike (TUE): Repeat :30 on, :30 off until form/pace deteriorates

Run (TUE): Repeat :30 on, :30 off until form/pace deteriorates

Row (TUE): Repeat :30 on, :30 off until form/pace deteriorates

Ruck (TUE): Repeat :30 on, :30 off until form/pace deteriorates, 50# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): OFF

Bike (WED): Repeat :30 on, :30 off until form/pace deteriorates

Run (TUE): Repeat :30 on, :30 off until form/pace deteriorates


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Comments (5)

J├Ârund Rundhovde
on Wednesday, May 28, 2014 at 12:24 pm
WOD
Had to do back to back to some interval runs.
No acess to gym, so just did the strength & condition WOD.
23 min
Brad Williams
on Wednesday, May 28, 2014 at 03:54 pm
5/28/14 WOD
Interval run this morning. 19 min. Warm-Up (Pace Increase, Dynamic Stretch, Drills), 21 x 30/30 Walk Rec. Sprints- 2.37 miles total, 8 min. Easy Run, Drill Cool-Down.

Strength & conditioning shortly after. Subbed Sit-Ups for Pull-Ups because I don't have a bar. 11:04 min.

Stretching for mobility.

Haven't done burpees in a while and I felt those this AM. It was also really humid out this AM running. Really drained after WOD today.
Brad Williams
on Wednesday, May 28, 2014 at 04:01 pm
5/28/14 WOD Correction
My S&C WOD time was 10:34 min. I don't know where I got 11:04??? Sorry about the mistake.
Kevin DeLuna
on Wednesday, May 28, 2014 at 09:01 pm
5/28/2014 WOD
Getting back into CrossFit Endurance to prepare for Spartan Beast Race in November. I have been following Invictus programming for a few months now.

3x3 DeadLift with 330# (that's all the weights I own)

S&C WOD: 18:47 Rx

Neither movement is a strength for me...this one was tough.
PC
on Thursday, May 29, 2014 at 07:43 pm
CFE STRENGTH & CONDITIONING WO
4 Rounds
25 - Burpees
25 - Pull Ups
Time: 14:57
Comments are closed for this post.