W.O.D.: F S-INT Day 2 Week 5

Tuesday, July 24, 2012 • EnduranceF S-INT

CFE STRENGTH & CONDITIONING WOD:

Five rounds of:

3 Power Cleans, 70% of 1RM

6 Dead Hang Pull ups

100m Shuttle (50m down/back)

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:

Swim (TUE): 25 x 25m on 0:45, hold splits within 2-3 seconds

Bike (TUE): 6 x 1/2M, spin/rest 1:30, hold splits within 2-3 seconds

Run (TUE): 6 x 150 m/y Shuttle Sprint on 2:00

C2 Row (TUE): 8 x 250m, rest 1:00, hold splits within 2-3 seconds

Ruck (TUE): 8 x 400m with 20# ruck/vest, rest 2:00, hold splits within 2-3 seconds

150 m/y Shuttle Sprint: Mark off 25 m/y. Complete 3 total laps (down and back = one lap) to equal 150 m/y. Rest remainder of 2:00 and repeat.

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 10 x 50m on 1:15, hold splits within 2-3 seconds

Bike (WED): 6 x 1/2M, spin/rest 1:30, hold splits within 2-3 seconds

Run (TUE): 6 x 150 m/y Shuttle Sprint on 2:00

150 m/y Shuttle Sprint: Mark off 25 m/y. Complete 3 total laps (down and back = one lap) to equal 150 m/y. Rest remainder of 2:00 and repeat.

Post sport and times to comments.


Tactical Athlete Programming


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Comments (18)

Alan Pamayo
on Tuesday, July 24, 2012 at 05:39 am
Endurance Ruck
Ruck 8x400m @32 lbs:
2:04, 1:58, 1:59, 2:05, 1:55, 2:02, 2:04, 2:03

During the third interval, darkness, wind, thunder, lighting, and pouring rain rolled ... good times.
tony
on Tuesday, July 24, 2012 at 05:53 am
Shuttle Sprints
6x150m shuttle sprints - held intervals at :38-:40
Chris Biles
on Tuesday, July 24, 2012 at 12:05 pm
SS Run
33, 32, 31, 33, 33, 34
Adam Thomas
on Tuesday, July 24, 2012 at 01:27 pm
WOD
Shuttle Run: :35-39 Seconds

S&C WOD: 6:45 RX @ 160 lbs
Jason dickenson
on Tuesday, July 24, 2012 at 02:23 pm
S&C WOD and SS row
WOD-RX-5:41

SS row-54.5,53.2,52.3,52.5,52.9,52.3,52.5,49.8
Brad Williams
on Tuesday, July 24, 2012 at 02:55 pm
7/24/12 WOD
Strength & Conditioning this morning. 95lbs. for the Power Cleans and used a band (don't know weight to help with Pull-Ups)- 5:39 minutes. Interval bike this afternoon- 1:13,1:18,1:13,1:10,1:18,1:17. Pretty windy for these and they were tough. Shuttle run after- 41,38,38,38,36,37 seconds on the grass. Pretty good WOD's today.
Rubens
on Tuesday, July 24, 2012 at 03:08 pm
CFE
Road Bike
9x800mts
1:23,1:34,1:40, 1:57, 0:57, 1:03, 1:05, 1:21, 1:13
First 4 intervals against wind and hilly terrain.


Afetrnoom
A) DROM+Samson Strech(durillo)
B)Wod
5 rounds of:
3 Power Cleans, 40kg
6 Dead Hang Pull ups
62 Stairs Down and then up

1:35 1:42 1:50 1:48 1:43
Kieran
on Tuesday, July 24, 2012 at 04:01 pm
3S run
6 x 150m 34-36s

"Elizabeth" rx'd for the first time (21, 15, 9 of 135lb squat cleans, ring dips) - 16:07
Chad Brinkley
on Tuesday, July 24, 2012 at 04:22 pm
Swim WOD
I did the three sport Swim WOD this afternoon: 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick), 10x50 on 1:15 (times were 48-50s per interval), 800 Cool Down (Free Style)

The S&C WOD at the local box this morning was DIANE - 21-15-9 of Deadlift @225, Hand Stand Push Ups. I scaled the HSPU using 2 Abmats. Finished in 12:15.
Jake Fisher
on Tuesday, July 24, 2012 at 04:53 pm
Daily Results
I had to get work done in my bedroom at my apt today... So I changed the WOD a bit bc I can't drop the weight on the 2nd floor & I don't have a pullup bar in my apt. So here's what I did:

5 RFT of:
3 Hang Cleans, 80% 1RM = 125#
6 KBS, 2 pood
= 4:33
>> Talk about a forearm & grip burner, youch!

3S/RUN - 150m Shuttle x 6
0:26-26-26-25-25-24
tony
on Tuesday, July 24, 2012 at 05:00 pm
S&C WoD
Power Cleans @ 125#; scaled pull-ups to supine ring rows holding body in plank entire pull - T=6:58

Did double under skill practice in warm-up and got consecutive DUs for the first time - 5 in a row several times and 8 once before hanging the rope on my shoe
Wes Bagley
on Tuesday, July 24, 2012 at 05:26 pm
Shuttle Sprint/S&C WOD
AM - Shuttle sprint 6X150 28-30 sec

PM - Power Clean 145# 7:55
Malcolm
on Tuesday, July 24, 2012 at 05:37 pm
AM - Power Clean 175# 7:30

PM - Shuttle sprint 6X150 35-40 sec.
Grant
on Tuesday, July 24, 2012 at 05:53 pm
Ruckin
WOD- PC at 185lbs, time 7min

Splits for ruck intervals- 30lbs load

1:25, 1:27, 1:27, 1:26, 1:29, 1:30, 1:22, 1:24
Chris Biles
on Tuesday, July 24, 2012 at 05:59 pm
S&C WOD
Power Clean @ 145#- 5:00
kyle t
on Tuesday, July 24, 2012 at 07:07 pm
wod
Wendler bench week 1: 140/150/160x12
wod: 6:23 a bit unorganized on the shuttle running though

Also did 3 sets of incline bench and triceps. Later a 4migo run with 25mi on the bike for the day
Alan Pamayo
on Tuesday, July 24, 2012 at 07:11 pm
S&C WOD
WOD as RX'd (160 lbs): 7:16
J├Ârund Rundhovde
on Thursday, July 26, 2012 at 02:43 am
3s Bike
WOD as rx 50kg, 110lb power cleans
6:48

Bike. No working speedometer, went by feel.
Comments are closed for this post.