W.O.D.: E Long Intervals Day 1 Week 9

CFE STRENGTH & CONDITIONING WOD: Rest Day


ENDURANCE WOD:

CFE Strength & Conditioning WOD Rest Day. Perform Strength & Conditioning Recovery as needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 8 x 100m on 2:30, hold splits within 3-5 seconds

Bike (THU): 5 x 2M, spin/rest 1:00, hold splits within 3-5 seconds

Run (THU): 3 x 800m, rest 1:00, hold splits within 3-5 seconds

C2 Row (THU): 3 x 1000m, rest 1:00, hold splits within 3-5 seconds

Ruck (THU): 3 x 1000m with 45# ruck or vest + carry 10-20# DBs or KBs in each hand , rest 2:00 b/w efforts, hold splits within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

THU is a full 3S Rest Day.

Choose ONE of the following sports:

Swim (SAT): 8 x 100m on 2:30, hold splits within 3-5 seconds

Bike (SUN or TT): 6 x 2M, spin/rest 1:00, hold splits within 3-5 seconds

Run (FRI): 3 x 800m, rest 1:00, hold splits within 3-5 seconds


San Jose State University Women's Swim Team WAC Title Ring


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Comments (5)

Kyle
on Thursday, May 31, 2012 at 12:05 am
WOD
Meant to add to Tuesday's WOD (before Murph):
Wendler Bench Press week 2
176#, 198#, 220# all x3

Today:
Wendler Deadlift week 3 (theoretical max 255)
220#x5, 231#x3, 242#x4

WOD (working behind): 7 min quality
x5 Power Clean, heavy (unbroken)
7 burpees

5 rds - did short rests between moves and rounds to keep smooth
styria69
on Thursday, May 31, 2012 at 01:23 pm
3x800m
4:26, 4:22, 4:16
first try after 2 weeks rest because of big inflammation in foot
Brad Williams
on Thursday, May 31, 2012 at 03:46 pm
5/31/12 WOD
Did yesterday's strength & conditioning workout this morning. Squats- 185/10 reps, 205/8 reps, 225/6 reps, 235/reps, 255/3 reps.
Circuit- 185lbs for Squats, Kip Pull-Ups- 3:23 minutes. Felt good to get in a good strength workout today.
Zac
on Thursday, May 31, 2012 at 05:33 pm
SS Run
2:44, 2:47, 2:49
note to self, 2 hours isn't enough time between eating a foot long sub, glass of chocolate milk, and running...
Chris Biles
on Thursday, May 31, 2012 at 06:27 pm
SS Row
3:45, 4:00, 4:15

Well, I got consistently slower. Thought I was recovered from a 5 day, 365 mile bike from Waxahachie to Lubbock, TX (we packed our food, water and clothes) last week. Legs just didn't have much pop after the squats yesterday and let me know. On the plus side- we did this same ride last year and we improved our ride time by 1h and 42min! Only plugged in CFE for the last 6 weeks or so. Can't wait to see how I do going on this program longer. Thanks!
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