W.O.D.: F S-INT Mid Week 5

Wednesday, July 25, 2012 • EnduranceF S-INT, ME

STRENGTH:

ME: Box Squat (use 10" box)

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


CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 6:00 of:

10 Double KB Front Squats, 1.5/1 pood

10 Double KB Push Presses, 1.5/1 pood

Post rounds 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.


Whiteboard Wednesday


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Comments (19)

styria69
on Wednesday, July 25, 2012 at 05:37 am
Strength + CFE S&C
Box Squats ME: 110 kg

S&C: 5 rounds (6:05) or 4 rounds 10 squats, 8 PP

Powerful workout! Thx!
Daniel Smith
on Wednesday, July 25, 2012 at 05:49 am
3sport WOD Swim
Great swim overall and good pacing! Each 50 meters were between 54 and 51 until I hit the tenth one and reached a 48!! Very pleased with this!! Looking forward to the WOD today!!
Brad Williams
on Wednesday, July 25, 2012 at 06:00 am
7/25/12 WOD
45 minute endurance type spin on the trainer this morning. 30 minutes later 6 min. AMRAP. Used 35 lb. DB's- 4 sets + 10 Front Squats. That was brutal. Mobility rest of the day and rest tomorrow. Hope to feel good for my triathlon Sunday.
Alan Pamayo
on Wednesday, July 25, 2012 at 06:30 am
3S Run
Run 6 x 150m Shuttle Sprint on 2:00
34, 33, 33, 32, 33, 33
Jason dickenson
on Wednesday, July 25, 2012 at 09:43 am
Strength and wod
Strength-3-3-3-3 175,185,195,205

WOD-RX 2+5 press
Chris Biles
on Wednesday, July 25, 2012 at 10:28 am
WOD
Box Squat- sets of 3- 175, 185, 195, 205 (12" box)

S&C- 2 +6 push press Rx'd
Alan Pamayo
on Wednesday, July 25, 2012 at 10:40 am
S&C WOD
ME Box Squat 2RM: 275 lbs

WOD RX'd: 2 Rounds + 6 Push Presses

First time going that low on box squats (10" exactly) ... makes a big difference and I liked it.

That was was harder than I anticipated and I probably should have scaled back the weight a bit.
SteveK
on Wednesday, July 25, 2012 at 12:23 pm
Yesterday's S&C WOD / Row
Unplanned rest day yesterday so did yestserday's instead of todays.

S&C WOD - 9:50RX @ 165# clean.
C2 250x8 - 53-55 sec
Tank
on Wednesday, July 25, 2012 at 12:46 pm
S&C WOD
ME Box Squat 5 sets 3 reps
135, 205, 225, 275, 315

WOD (6 mins)4 Rnds 10 squats 1 pood
4 Rnds 9 Push Press 1 pood
alfonzo
on Wednesday, July 25, 2012 at 12:59 pm
25 JUL 12
175, 185, 195, 205, 205
3 rounds with 45lbs
Adam Thomas
on Wednesday, July 25, 2012 at 01:50 pm
WOD
S&C: 2 rounds + 2 Push Presses

Tougher than it looked
Jake Fisher
on Wednesday, July 25, 2012 at 02:33 pm
Rest Day / Aggravated Bicep
Taking a Rest Day today. I'm not sure if I aggravated my biceps tendon or my bicep, but I do know they both hurt w/ any sort of pushing or pulling (or moving period). They were lit-up yesterday before I did the hang cleans and so were my shoulders and traps from the ring work from two days ago...

I think resting could only do me good ;) I'll get this work done tomorrow.
Jeff Ford
on Wednesday, July 25, 2012 at 02:58 pm
3fuel experience
Very helpful video! Testing now and so far so good. 3fuel felt great in between 6mile legs at our CFE teams 50mile relay this past weekend. Keep you guys posted.
Wes Bagley
on Wednesday, July 25, 2012 at 03:50 pm
07/25/12
S&C WOD
ME 10" box squat 3X2 - 205, 225, 235. Stopped after 3 sets because of knee pain.

6:00 AMRAP - 4 rounds + 17 reps - 35 lb d-bells because of knee issue.
Rubens
on Wednesday, July 25, 2012 at 03:53 pm
S&C
Today,

DE Back Squat Very Deep 40kg 5,6,7,8,9

WOD 6 rounds 10kg KB..
Chad Brinkley
on Wednesday, July 25, 2012 at 04:26 pm
Bike WOD
I did the three sport bike WOD today: 5:00 Warm Up; 6x 1/2 Mile with 1:30 Spin/Rest (Intervals were all 1:12-1:14); 5:00 Cool Down.

This morning, I did S&C at the local Box:
WOD 1: Karen - 150 Wall balls, 20 LB to 10'. Time was 8:46 RX. A new PR!
WOD 2: Annie - 50-40-30-20-10 of Double Unders & Sit Ups. Time was 9:09 RX. Also a PR!
tony
on Wednesday, July 25, 2012 at 06:30 pm
S&C WoD
Subbed back squats 2RM (135-165-185-205-225) - nursing lingering knee pain from a twist last weekend

Scaled KBs @ 40# - 4 Rounds even

Closed out with 5:00 of jump rope skill work (single leg, alternating legs, double unders)
Brett Dean
on Wednesday, July 25, 2012 at 07:52 pm
WOD
Box Squat, 15" - 2-2-2-2-2
Results: 255-265-275-285(PR-2RM)-290(1-F, PR-1RM)

S&C: Sub - Barbell, 75 pounds (no KB's)
Results: 4 rounds
ChadA
on Thursday, July 26, 2012 at 07:27 am
Hotel mod for dumbbells and scaled down to 20# -> 4.12 rounds
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