W.O.D.: Mid Week

Wednesday, June 11, 2014 • EnduranceLong Interval

STRENGTH:

DE: Good Morning 10 x 2 @ 75% 1RM on :45s

Post results to comments.


CFE STRENGTH & CONDITIONING WOD:

As Many Rounds as Possible in 12:00

7 - Front Squats (BW)

2 - Rope Climbs

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 6:00 on, 3:00 off until form/pace deteriorates

Bike (TUE): Repeat 6:00 on, 3:00 off until form/pace deteriorates

Run (TUE): Repeat 6:00 on, 3:00 off until form/pace deteriorates

Row (TUE): Repeat 6:00 on, 3:00 off until form/pace deteriorates

Ruck (TUE): Repeat 6:00 on, 3:00 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 (MON): Repeat 6:00 on, 3:00 off until form/pace deteriorates

Bike (OFF): OFF

Run (TUE): Repeat 6:00 on, 3:00 off until form/pace deteriorates


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Comments (3)

Görkem
on Wednesday, June 11, 2014 at 09:51 am
55 kg for good morning
83kg body weight 4 round for metcon
İ am not good about heavyweights:(
Brad Williams
on Wednesday, June 11, 2014 at 04:05 pm
6/11/14 WOD
Strength & conditioning today. "Bear" Complex- 75#,75#,80#,85#,95#. Got this one of my iWOD App. 10 Rds. 3 65# Pwr. Snatches Rx was 135#, but I can't do that) 125m Row (subbed for 100m Run) 12:10 min. Pretty tough. 5 Rds. (not for time) 10 165# Shrugs, 20 1 1/2 inch Double Battle Rope Swings. Finally, 3 Rds.- 10 Pull-Ups, 1 min. Plank.

Stretching for mobility. Lots of hip openers stretches which helped a lot and made me feel good rest of day. Tri To Finish MUTT Relay Saturday can't wait to do my first ever 20 miler!
PC
on Wednesday, June 11, 2014 at 06:21 pm
AMRAP WOD
WOD:
As Many Rounds as Possible in 12:00
7 - Front Squats (BW) *scaled down to 135# - my BW is 150#*
2 - Rope Climbs
Total: 5 rds + 8

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