W.O.D.: E Short Intervals Day 2 Week 6

STRENGTH:

ME: Push Press

Post loads and reps to comments. Rest 5-10 minutes then perform CFE S&C WOD.


CFE STRENGTH & CONDITIONING WOD:

Five rounds for time of:

5 Push Jerks, 185/135 pounds

10 Burpees

Each round should be MAX EFFORT. Rest 1:30 between rounds. Post time to comments.


ENDURANCE WOD:

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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 15 x (50m @ 90%, 25m Easy), (if more rest is needed, then take it after 25m Easy)

Bike (THU): 8 x 1/4M TT, work:rest 1:3

Run (THU): 4 x 600m TT, work:rest 1:3

C2 Row (THU): 4 x 750m TT, work:rest 1:3

Ruck (THU): 10 x 400m @ fastest possible pace (not a ruck-run) with 25# ruck or vest, rest 90 seconds, hold splits within 2-3 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 15 x (25m TT, 50m Easy)

Bike (SAT or Tempo): 8 x 1/4M, spin/rest 1:00, hold splits within 2-3 seconds

Run (SUN or Time Trial): 8 x 200m, rest 1:00, hold splits within 2-3 seconds

Post sport and times to comments.


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Comments (16)

Oscar Ek
on Friday, May 11, 2012 at 01:03 am
3S short run
38, 38, 39, 40, 40, 42, 42, 41
Muddy football field, difficult to get a good step without loosing grip.
Brad
on Friday, May 11, 2012 at 06:59 am
120511
STRENGTH:
ME: Push Press 45-65-85-95-115-125-130-135-140(2-3 reps each)
CFE STRENGTH & CONDITIONING WOD;
Five rounds for time of:
5 Push Jerks, 185/135 pounds
10 Burpees
Each round should be MAX EFFORT. Rest 1:30 between rounds. Post time to comments.
Time:10:15
mike d
on Friday, May 11, 2012 at 10:44 am
s+c
6' 170# male

back was feeling sore, took it easy on the pushes

ME: 65x5, 85x3, 95x3, 105x2, 115x2, 125x2

s+c rounds in seconds
55.9
51.8
54.9
54.9
48.0
Chris Biles
on Friday, May 11, 2012 at 01:02 pm
S&C
Push Press- 3@155, 2@175, 1@185

Scaled s&c wod to 155#. Time- 9:59

Rounds went- 45, 47, 46, 45, 46
J
on Friday, May 11, 2012 at 01:46 pm
WOD
Mad Cow Squat Program, Week 6 (repeat), Fri
170x5/210x5/250x5/295x5/340x3/250x5

WOD Rxd

48/44/41/49/47
Alan Pamayo
on Friday, May 11, 2012 at 02:18 pm
Endurance Run
8x200m: 34, 35, 34, 35, 36, 35, 36, 34
PVC
on Friday, May 11, 2012 at 02:23 pm
120511
STRENGTH:
ME: Push Press 135-145-155-175-205X2-225X1(3 reps each)
CFE STRENGTH & CONDITIONING WOD;
Five rounds for time of:
5 Push Jerks, 185 pounds
10 Burpees
Each round should be MAX EFFORT. Rest 1:30 between rounds. Post time to comments.
Time:13:23 no rest (oops!)
2minx4
Brad Williams
on Friday, May 11, 2012 at 04:05 pm
5/11/12 WOD
Interval swim this morning. 25-27 seconds for each interval. The longer easy portion was nice and helped up the volume of the workout too. Intervals on the bike after school. My Timex picked up differently from my bike computer. Each distance on my Timex was .27-.30. I guess I end up doing some faster than I thought- 37,43,43,48,40,49,39,38 sec. Felt weird on my new bike because I'm still getting use to it. Strength & conditioning in the AM tomorrow, longer ride mid-morning.
Randi
on Friday, May 11, 2012 at 04:23 pm
today
Push Jerk @ #85- 1:12, 1:00, 0:55, 1:15 failed on 4th push jerk dropped weight to #75, 0:57.

How on earth am I ever supposed to put up #135!
Jake Fisher
on Friday, May 11, 2012 at 06:05 pm
Daily Results
SP/PP/PJ (ME)
SP: 85-105-115(3)
PP: 135-145-150(2)
PJ: 165-185-been at it for about 45 mins, calling it quits, time to WOD! (Kept getting interrupted about by friends who hadn't seen me in the box for a while ;)

WOD: Games Prep: Regional WOD 6
2 RFT of:
3 Muscle-ups
15 Wall Ball 20#
21 Toes-2-Bar
100' Farmer's Carry, 70# each arm
= 7:16 Rx'd
>> 19 Unbroken T2B on first round, nothing else broken on first round.
>> T2B only thing broken on 2nd Round
>> Felt good; LUNG BURNER!

Hopefully to run tomorrow, as it's suppose to be beautiful!
Alan Pamayo
on Friday, May 11, 2012 at 06:49 pm
S&C WOD
ME Push Press 2RM: 135, 155, 175, 195(1), 195

WOD as RX'd:
0:39
0:43
0:48
1:30
1:24
Barbell from the ground.

Push Jerks were unbroken on rounds 1-3, then 3reps/2reps on rounds 4-5 ... seriously an all out effort on the last 2 rounds.
Ken Taylor
on Friday, May 11, 2012 at 06:57 pm
120511
STRENGTH:
ME: Push Press 135/155/175/195/205X2-225X1
CFE STRENGTH & CONDITIONING WOD;
Five rounds for time of:
5 Push Jerks, 185/135 pounds
10 Burpees
Each round should be MAX EFFORT. Rest 1:30 between rounds. Post time to comments.
Time:12:20
StacyF
on Friday, May 11, 2012 at 07:07 pm
S&C
PP- maxed at 105# (thank you pull buoys and paddles)

WOD- did push jerk at 75# because I have a time trial tomorrow I need to bring my A game and I have a team charity WOD at a local box as soon as I get off the bike. I need my whole body to drop the hammer tomorrow.
Each round was at 1 minute or under for all 9 rounds- 10 was 1:02.
DRod
on Friday, May 11, 2012 at 09:49 pm
WOD
Push Presses x2: 145, 155, 167, 185, 185

S&C: 11:35*

*I started with 157# Push Jerks but then dropped to 135# on the 3rd round. I was way to shaky so I dropped. I got the hang of the technique a bit more after dropping to 135. Either way it was a crappy wod for me. Just wasn't into it today. Felt lethargic.
Oscar Ek
on Saturday, May 12, 2012 at 09:48 am
3S swim
15 x 25 m, 50 m rest
All laps between 22 - 24 s.
Eugene
on Wednesday, May 16, 2012 at 07:53 am
S & C
Push press - 195

Missed the last line and #185 was not going to be doable going straight through so changed to #155 after the first round.
Total time: 9:25
#185 would have been rough even with the 1:30 rest. Shoulders toasted after push press
Comments are closed for this post.