W.O.D.: Mid Week

Wednesday, June 04, 2014 • EnduranceLong Interval

STRENGTH:

DE: Box Squat (Wide Stance) 10 x 2 @ 75% 1RM on :60s

Post results to comments.


CFE STRENGTH & CONDITIONING WOD:

For Time

15 - Handstand Push Ups

3 - L-Pull Ups

12 - Handstand Push Ups

6 - L-Pull Ups

9 - Handstand Push Ups

9 - L-Pull Ups

6 - Handstand Push Ups

12 - L-Pull Ups

3 - Handstand Push Ups

15 - L-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 250m, recover 2:30 until form/pace deteriorates Bike (TUE): Repeat 2500m, recover 2:30 until form/pace deteriorates Run (TUE): Repeat 1000m, recover 2:30 until form/pace deteriorates Row (TUE): Repeat 1250m, recover 2:30 until form/pace deteriorates Ruck (TUE): Repeat 1250m, recover 2:30 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 (MON): Repeat 250m, recover 2:30 until form/pace deteriorates

Bike (WED): Repeat 2500m, recover 2:30 until form/pace deteriorates

Run (OFF): OFF


CrossFit Endurance Seminar, Madrid, Spain



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Comments (4)

lee
on Wednesday, June 04, 2014 at 09:53 am
new-- 2:15 pace?
sorry, didn't see in FAQs... what %effort/pace for 2:15 runs?
lee
on Wednesday, June 04, 2014 at 09:56 am
pace for 1000m run?
new here.. read FAQs, but what is pace for 1k runs?
Brad Williams
on Wednesday, June 04, 2014 at 04:16 pm
6/4/14 WOD
Interval bike this morning. 20 min. Warm-Up (Spin, 2 x 1 leg Drills, Pace Increase), 10 x 4:30 (2500m)/2:30 Rec. Intervals, 15 min. Cool-Down.

Strength & conditioning after school. Made my own up. 10-1 reps of Pistols Alt. Legs, 1 Arm Push-Ups Alt.- 7:40 min. I had my knees on ground for 1 Arm Push-Ups.

1 Arm Push-Ups were hard and intervals this AM were hills and legs were kinda tired at school school today. Dynamic stretching for mobility and smashes on the calves after school. Dynamic stretching has really helped for recovery. Going to do more of that after WODS.
P C
on Wednesday, June 04, 2014 at 08:28 pm
WOD
For Time
15 - Handstand Push Ups
3 - L-Pull Ups
12 - Handstand Push Ups
6 - L-Pull Ups
9 - Handstand Push Ups
9 - L-Pull Ups
6 - Handstand Push Ups
12 - L-Pull Ups
3 - Handstand Push Ups
15 - L-Pull Ups
Time: 8:21
Comments are closed for this post.