W.O.D.: Mid Week

Wednesday, June 25, 2014 • EnduranceLong Interval

STRENGTH:

ME: Deadlift

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CFE STRENGTH & CONDITIONING WOD:

"Death-by-Pull Ups"

With a continuously running clock perform

1 Pull Up in the 1st minute

2 Pull Up in the 2nd minute

3 Pull Up in the 3rd minute

Continue until you cannot complete the required reps in the minute allowed.

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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 4:00 on, 3:00 off until form/pace deteriorates

Bike (TUE): Repeat 4:00 on, 3:00 off, use a long hill if you've got one, until form/pace deteriorates

Run (TUE): Repeat 4:00 on, 3:00 off, use a long hill if you've got one, until form/pace deteriorates

Row (TUE): Repeat 4:00 on, 3:00 off until form/pace deteriorates

Ruck (TUE): Repeat 4:00 on, 3:00 off, use a long hill if you've got one, 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 (WED): Repeat 4:00 on, 3:00 off until form/pace deteriorates

Bike (MON): Repeat 4:00 on, 3:00 off, use a long hill if you've got one, until form/pace deteriorates

Run (TUE): Repeat 4:00 on, 3:00 off, use a long hill if you've got one, until form/pace deteriorates


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Comments (3)

Mayhem2100
on Wednesday, June 25, 2014 at 10:40 am
365 deadlift

10 rounds + 7
Brad Williams
on Wednesday, June 25, 2014 at 03:56 pm
6/25/14 WOD
Interval bike this morning. 17 min. Warm-Up (endurance), 10 x 4 min./3 rec.- 1.61, 1.6, 1.54, 1.62, 1.64, 1.67, 1.42 (turned around at end of park and there was a long line of cars), 1.57, 1.55, 1.55, 38 min. Steady Ride Cool-Down. 43.5 miles (25 mi. Int).

Strength & conditioning this afternoon. Deadlift- 135#/2 sets/10 reps, 165#/8 reps, 175#/2 sets/6 reps, 190#/4 reps, 205#/2 sets/2 reps. Box Squat- 13 inch. Box- 65#/10 sets/3 reps on 1 min.
Circuit (from Monday, no weight vest)- 4 rds. 50 step-ups (20 inch Box), 400m Run- 14:44 min.

Stretching and foam roller for mobility. Great training day today. Really happy with ride this AM.
Jason C
on Tuesday, July 01, 2014 at 02:37 pm
Wednesday 2/7/15
Deadlifts = 100kg 2 reps x 5 sets
Pull-ups = starting w 1 pull-up ins first minute, 2 in second minute etc made it to 7 mins.
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