W.O.D.: Mid Week

Wednesday, June 18, 2014 • EnduranceShort Interval

STRENGTH:

ME: Front Squat

Post results to comments.


CFE STRENGTH & CONDITIONING WOD:

AMRAP 12:

5 - Front Squats (75% 1RM)

10 - Burpees

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): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Bike (TUE): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Run (TUE): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Row (TUE): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Ruck (TUE): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off), 50# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Bike (MON): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Run (TUE): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)


CrossFit Endurance Seminar, [link:1]]



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Comments (3)

Angus
on Wednesday, June 18, 2014 at 03:38 pm
Just getting started ...
8 rounds @ 100#
Two weeks into X.Endurance. ..
Brad Williams
on Wednesday, June 18, 2014 at 03:50 pm
6/18/14 WOD
Interval bike this morning. 20 min. Warm-Up (Spin, 2 x 1 leg drills, Pace Increase), 30 min. TT/5 rec., 3 x (1 min./1 rec., 1 min/45 rec., 1 min./30 rec., 1 min./15 rec.), 20 min steady and 10 min. Cool-Down.

Dynamic stretching for mobility. No S&C today. My trainer tire developed a bubble in it as I got done training this AM and I had to get a new one after school
Neil Graber
on Wednesday, June 18, 2014 at 03:56 pm
6 rounds at 175 lbs

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