W.O.D.: Mid Week

Wednesday, July 16, 2014 • EnduranceShort Interval

STRENGTH:

ME: Deadlift

Post results to comments.


CFE STRENGTH & CONDITIONING WOD:

"Death by Pull Ups"

With a continuously running clock perform

1 pull up in the first min

2 pull ups in the second min

3 pull ups in the third min

Continue until you cannot complete the required reps in the time allowed

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 100m, Recover :90s, until form/pace deteriorates

Bike (TUE): Repeat 800m, Recover :90s, until form/pace deteriorates

Run (TUE): Repeat 400m, Recover :90s, until form/pace deteriorates

Row (TUE): Repeat 500m, Recover :90s, until form/pace deteriorates

Ruck (TUE): Repeat 800m, Recover :90s, 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 800m, Recover :90s, until form/pace deteriorates

Run (TUE): Repeat 400m, Recover :90s, until form/pace deteriorates


CrossFit Endurance Athlete Seminar, Fairfax VA



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Comments (4)

Brad Williams
on Wednesday, July 16, 2014 at 08:59 am
7/16/14 WOD
Strength & Conditioning this AM. 95# Barbell Complex (Deadlift, Pwr Clean, Front Squat, Push-Press)/2 reps/EMOM 15 Min. 4 Rds. (Not for time) of 30 Sec. XC Row, 5 20# Ball Slams, 5 Tuck Jumps/90 rec. CORE- 2 Rds.- 15 Hang Leg Raises, 15 Ring Fallouts.

Dynamic stretching for mobility. Nice WOD this AM to open up body before Sprint Tri tonight. Will post tri results tomorrow.
Shane Atkinson
on Wednesday, July 16, 2014 at 12:45 pm
Keeping it light as I ease back into it this week after 10 days off.
Deadlift: 355
"Death by" 7 rounds. Stopped once form got ugly.
Homero P
on Thursday, July 17, 2014 at 07:20 am
Depth by pull ups: stopped at round 15th.

Endurance WOD up to round 22.
I found somehow that 90s rest was a quite long period.

Great workout though
Jeffrey C
on Thursday, July 17, 2014 at 02:31 pm
Hip extension
Hi, I just started with the 12-week plan in Power Speed Endurance. Thank you for such a great resource here.

I was wondering if there is a place I can include barbell hip thrusts into the program. As a runner, I've found glute work very helpful. I like how the DL provides me with strong back work while hip hinging. Hip thrusting does not give me that. So replacing the DL with HT wouldn't be wise, thoughts?

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