W.O.D.: E Short Intervals Mid Week 11

STRENGTH:

ME: Push Press

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


CFE STRENGTH & CONDITIONING WOD:

21-15-9 reps for time of:

Thrusters, 95/65 pounds

Handstand Push-ups

Post time to comments.


ENDURANCE WOD:

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

Single-Sport (SS)

Choose ONE of the following sports:

"Short Tosh"

Swim (TUE): 3 x (25m/y + 50m/y + 100m/y)

Bike (TUE): 3 x (1/4M + 1/2M + 1M)

Run (TUE): 3 x (100m + 200m + 400m)

C2 Row (TUE): 3 x (125m + 250m + 500m)

Ruck (TUE): with a 20# ruck/vest 3 x (100m + 200m + 400m)

Each distance within a set should be just short of max effort.

Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 100m in 20s, rest 20s, run 200m in 45s, rest 45s, run 400m in 1:20, rest 1:20, run 100m in 20, rest 20s, etc.

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 3 x (25m/y + 50m/y + 75m/y), work:rest 1:1*

Bike (WED): 3 x (1/4M + 1/2M + 1M), work:rest 1:1*

Run (TUE): 8 x 100m, rest 0:45, hold splits within 2-3 seconds

*Bike/Swim: Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 100m in 20s, rest 20s, run 200m in 45s, rest 45s, run 400m in 1:20, rest 1:20, run 100m in 20, rest 20s, etc. Each distance within a set should be just short of max effort.

Post sport and times to comments.


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Comments (18)

Jake Fisher
on Tuesday, June 12, 2012 at 08:05 pm
S&C WOD
OhMyLanta! Thrusters + HSPU ?!!

Yeah, I'm either NOT doing this WOD or scaling tremendously. Especially after Push Press (ME). No thank you. Shoulders & wrists already hate me this week ;)

jmac, you're sick! LOL!
david
on Wednesday, June 13, 2012 at 04:18 am
spooky...
Oohh..spooky coincidence..just restarted cycle b after getting just three days in to it before going on a long camping weekend and todays site wods are the same as I'm doing.....
Daniel Smith
on Wednesday, June 13, 2012 at 07:10 am
S&C WOD
Haha I'm with you jake thrusters are not my favorite, but when I do them I sure can feel the work. Scaled the HSPU, and lowered the weight to 75 pounds for the thrusters brutal WOD!! Overall time was 11 minutes.
Alan Pamayo
on Wednesday, June 13, 2012 at 07:36 am
Endurance Run
Run 8x100m:
15.55, 16.08, 15.39, 15.42, 15.20, 15.58, 15.37, 15.64
Travis
on Wednesday, June 13, 2012 at 08:44 am
swim
Hey guys,

Out of the people on here following the swim wods how many s & c conditioning wods are you hitting along with the strength days?
Travis R
on Wednesday, June 13, 2012 at 10:32 am
Nice!
Excellent choice of WOD.
PP goal of 195#. Missed 3X. So damn close though.

WOD 17:40 as rx'd. Went easy on the thrusters, trying to keep the arms as relaxed as possible.
Alan Pamayo
on Wednesday, June 13, 2012 at 11:33 am
S&C WOD
ME Push Press 2RM: 165,185,195,205(1),205

WOD (Scaled using bands to assist HSPU's): 8:46
Delfin Neves
on Wednesday, June 13, 2012 at 01:30 pm
M/29/173/5'5"
WU:
Wall ball
Dumbell press
Lots of shoulder & T-spine mobility work

PP:
2x135
2x155
1x175

WOD:
Planned on scaling HSPU to 12-9-7 like last time but once I go into it I saw this wasn't a good plan. Scaled to 7-5-3 after 3 reps.
Thrusters as rx'd, from the ground.
11:48

Is it considered better to scale reps or scale movement(with decline pushups) in a case like this? My thought was I am not going to be working against my limiting factors if I scale the movement.
Brad Williams
on Wednesday, June 13, 2012 at 02:24 pm
6/13/12 WOD
Intervals on the bike trainer this AM. 45 for 1/4 mile, 90 for 1/2 mile, and 3 min. for 1 mile. 2.10 mile run after- 14:36 min. Didn't feel that hard so that is good. Rest tomorrow and S&C Friday leading up to weekend races.
Paul S
on Wednesday, June 13, 2012 at 02:55 pm
ME Push Press
135x2
165x2
185x2
205x1
215x1

S&C WOD
18:20
Got all Kipping HSPU's but it was tough

Bike Wod
(44+1:21+2:47)
(39+1:21+2:56)
(47+1:23+2:48)
Total w/ WU/REST/CD - 13.3 mi
JRS
on Wednesday, June 13, 2012 at 03:10 pm
today
SWOD: 2RM=205lbs
met-con: 14:50
(thruster@95lbs;negative HSPUs(pop to handstand, slowly lower down till head touched ground, brought feet to ground, popped up to handstand and repeated)
E-Wod: done on treadmill
goodtimes
Jason dickenson
on Wednesday, June 13, 2012 at 05:26 pm
3S bike
3S bike
50,144,240

51,146,243

49,146,243
Ross
on Wednesday, June 13, 2012 at 07:16 pm
WOD
ME Push press: Started at 95 and got up to 2 reps @ 145.
S&C WOD 12:20 Very tough HSPU right after thrusters.

Endurance run: 6X4min @6-5:45 pace. 2 min rest.
Jake Fisher
on Wednesday, June 13, 2012 at 07:37 pm
Daily Results
STRENGTH: Push Press (ME) 150#
115(4)-135(3)-145(2)-155FF-150
>> Strangely enough, 10# weaker. I could be a bit fatigued.

WOD, Scaled = 11:07
9-7-5, 95# Thruster + Strict HSPU
>> Both of my wrists were popping and screaming; vomit-inducing pain. They're bruised pretty bad now. Iced immediately after stopping. Had to eventually do wall-walk-to-HSPU bc the games standard makes my wrist want to snap.

My A.R.T doc said I might have a cyst causing the impingement since mobility work isn't helping. Anyone have any experience w/ something like that?
ManfredM
on Wednesday, June 13, 2012 at 10:31 pm
Scorched Shoulder WOD
PP: ME at 95-135-155-165# x 2

WOD: 75# Thrusters + scaled HSPU = 11:28.

Shoulders were torched after this WOD.
Matt K
on Thursday, June 14, 2012 at 03:51 am
225 pp failed on 235 twice
WOD rx 12:42
Charlie Douthwaite
on Thursday, June 14, 2012 at 10:58 am
S&C
Push Press @ 155x2, 165x2, 175x1 185 Fx2

WOD 6:50 RX'd
Charlie Douthwaite
on Thursday, June 14, 2012 at 12:42 pm
S&C
Push Press @ 155x2, 165x2, 175x1 185 Fx2

WOD 6:50 RX'd
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