W.O.D.: E Long Intervals Day 2 Week 5

STRENGTH:

DE: Sumo Deadlift 12 sets of 2 reps @ 65% of 1RM on 1:00

Post loads to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD.


CFE STRENGTH & CONDITIONING WOD:

Two rounds for time of:

3 Muscle-ups

15 Wall-ball Shots, 20/14 pounds to a 10' target

21 Toes-to-bar

100' Farmers Walk, *70/35 pounds per hand

Post time to comments. *Regionals athletes use 100/70 per hand for farmers walk.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 3 x 300m TT, work:rest 1:1

Bike (THU): 5 x 2M, spin/rest 2:00, hold splits within 3-5 seconds

Run (THU): 5 x 800m, rest 2:00, hold splits within 3-5 seconds

C2 Row (THU): 5 x 1000m, rest 2:00, hold splits within 3-5 seconds

Ruck (THU): 5 x 800m with 45# ruck or vest with 2:00 rest; fastest possible pace

Post sport and distances/times to comments.

Multi-Sport (3S)

Note: This week there will be no 3S interval on Friday (see the schedule below). 3S athletes will be doing a swim interval on Saturday and either a Bike/Run  interval or a Bike/Run "brick" on Sunday.

Choose ONE of the following sports:

Swim (SAT): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (Interval on SUN OR Bike/Run "Brick"): 5 x 5:00 TT, spin/rest 2:00

Run (Interval on SUN immediately following Bike Int OR Bike/Run "Brick"): 3 x 800m, rest 2:00, hold splits within 3-5 seconds



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Comments (21)

1fitmom4life
on Thursday, May 03, 2012 at 11:48 pm
subs
What can be used for muscle ups???
D
on Friday, May 04, 2012 at 05:44 am
today's 3s
so will 3S just rest today after S&C WOD? even if we rested yesterday?
Kaitlin
on Friday, May 04, 2012 at 06:03 am
RE:subs
You can use 3 pull ups& 3 dips=1 muscle up.
Brad
on Friday, May 04, 2012 at 07:05 am
120504
STRENGTH:
DE: Sumo Deadlift 12 sets of 2 reps @ 65% of 1RM on 1:00 (95lbs.)
CFE STRENGTH & CONDITIONING WOD:
Two rounds for time of:
3 Muscle-ups (subbed 9pullups and 9 ring dips)
15 Wall-ball Shots, 20/14 pounds to a 10' target (20lbs ball)
21 Toes-to-bar
100' Farmers Walk, *70/35 pounds per hand (I uses 35lbs bumper plates)
time: 9:55
JenJ
on Friday, May 04, 2012 at 08:31 am
picture
Those kids look bad ass!
WOuter M
on Friday, May 04, 2012 at 10:00 am
WOD
After a week off relaxing due to antior knee pain.
DE@140 pnds painfree
S&C in 11.55
Sub MU for 3:3 Dips : pull ups, farmerwalk with 2x40 pnd dumbells

Run 5x800@15 km/h treadmill
Nicolas
on Friday, May 04, 2012 at 10:24 am
picture
Thanks for the Pic!!! you should see their faces when they saw their pic @the page !! The older one is now doing a 5 mile lap at our local mountain bike trails with his 14" single speed bike with out having to step out of the saddle.
mike d
on Friday, May 04, 2012 at 12:02 pm
strength
@165#

subbed 9 pullups and 9 dips
also subbed 200ft 35# farmers walk on second round
11:24

toes to bar ruined me
Chris Biles
on Friday, May 04, 2012 at 01:27 pm
WOD
Sumo DL @ 255# 12x2

S&C 7:34 Rx'd
Mike GC
on Friday, May 04, 2012 at 02:14 pm
Friday WOD
195 Sumo Deadlifts
-then-
5:25 Rx

15 days till USAT Southeast Regionals!
Delfin Neves
on Friday, May 04, 2012 at 02:45 pm
29/175/5'5"/M

DE Sumo DL @ 225#

WOD:
Subbed bar MU for ring MU
Only had 15.6# ball, 20 reps @ 12' target.
Screwed up order, Farmers carry done after Wall Ball.
After all that: 11:21.
Some no reps on the wall ball were cramping my style.
Alan Pamayo
on Friday, May 04, 2012 at 03:19 pm
Endurance Ruck
Ruck 5x800m @ 45 lbs: 4:38, 4:35, 4:44, 4:41, 4:44
Brad Williams
on Friday, May 04, 2012 at 04:08 pm
5/4/12 WOD
Strength & conditioning to start. Did yesterday's mainsite WOD Deadlifts 5 sets/5 reps- 225lbs each.
Did 45lb. Good AM's between each set.
Interval swim after because the pool was opened late due to lightning. 246,298,336 meters. Always wear down during the 7 minute set. Bike run "brick" tomorrow and longer run Sunday.
Kyle
on Friday, May 04, 2012 at 04:12 pm
S&C + Swim WOD
S&C WOD
6* pull ups + 6 dips
*15 wall ball shots (15# was all I had)
*21 knees to elbow (I just misread toes to bar)
100' farmers walk 70# dbs
5:03

DE: Sumo DL - 135# 12x3 on 1 min

later

Swim: Lactate Shuttle
500m warm up
225m
275m
325m (at 7 seconds past 7 minutes)
Garrett
on Friday, May 04, 2012 at 04:56 pm
Splits
row. 5 X 1000

4:10.4
4:10.7
4:10.6
4:10.4
4:10.4

How's that for split time :)
DougG
on Friday, May 04, 2012 at 07:02 pm
SS Run
5x800m, rest 2:00

3:27, 3:27, 3:25, 3:24, 3:22

Time got better as my pose form improved.
Alan Pamayo
on Friday, May 04, 2012 at 07:27 pm
S&C WOD
DE Sumo Deadlift 12x2: 205 + 1" bands

WOD (scaled: MU's with thinnest band; WB's 9.5' target, Farmer's Carry scaled up to 75 lb barbells):
6:15
Jason
on Saturday, May 05, 2012 at 01:50 am
Crushing
10:34 scaled with jumping muscle ups.
DRod
on Saturday, May 05, 2012 at 05:52 am
WOD
DE: 12x2 @ 215

S&C: 8:47-scaled muscle-ups with knees on ground and rings at full arms length overhead.

Muscle Up skill work afterwards.
Charlie Douthwaite
on Saturday, May 05, 2012 at 06:40 am
S&C 4:45 RX'd

muscle ups with tired hands was intense
Garrett
on Saturday, May 05, 2012 at 09:36 am
Splits
row. 5 X 1000

4:10.4
4:10.7
4:10.6
4:10.4
4:10.4

How's that for split time :)
Comments are closed for this post.