W.O.D.: F L-INT Mid Week 8

Wednesday, August 15, 2012 • EnduranceFCycle, Long, Strength, ME

STRENGTH:

ME: Floor Press

If you have chains, then throw them on the bar as well for accommodating resistance.

Post loads, resistance (if any) and reps to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD.


CFE STRENGTH & CONDITIONING WOD:

Three rounds for time of:

Bench Press, 10 reps @ body weight

8 Box Jumps, 24"/20"

100m Bear Crawl Shuttle (25m down/back x 2)

Post time to comments.


ENDURANCE WOD:

"Lactate Shuttle"

 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): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

C2 Row (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Ruck (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on, load for ruck is athlete's choice

Post sport and distances to comments. Try to maintain consistently difficult efforts across all sets.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (WED): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

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

Post sport and distances/times to comments. For the Lactate Shuttle, try to maintain consistently difficult efforts across all sets.


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Comments (12)

Tyler
on Tuesday, August 14, 2012 at 10:47 pm
ME / S&C WOD
ME: 255#
S&C BW: 250#
Did two sets then felt a "tweak"... took a minute break tried another set and it was still there. Cut off the benches after the second set so... DNF
Brad Williams
on Wednesday, August 15, 2012 at 05:49 am
8/15/12 WOD
Intervals on the trainer this morning. Probably do an easy spin this afternoon. Will do strength & conditioning tomorrow before heading back home to Canton.
Jake Fisher
on Wednesday, August 15, 2012 at 09:10 am
Floor Press (ME)
jmac,

Is this a typo? It's a Max Effort with chains? Or should it just be a "ME"? Just curious ;)
Jake Fisher
on Wednesday, August 15, 2012 at 09:26 am
Daily Results (Catch up)
- MONDAY -
Back Squat (DE) 125# on bar + 50# bands, 12 sets of 2 reps on 0:45 >> lit me up!

WOD 5 ReFT of:
7 Thursters, 95# (not Rx'd)
21 KBS (Russian), 1.5 pd
Sprint 200m
- 2:00 RI betw rounds
= 8:35 TOTAL
Splits >> 1:39,1:41,1:49,1:42,1:44

- TUESDAY -
Mobility + Run Skills & Drills

Row 5K = 15:21
>> Drag Factor 130, 311w Avg, 21-24 S/M

- WEDNESDAY (AM) -
Run 10K = 38:02
>> I'm feeling my hammies, glutes, and groin -- they're trashed -- and sitting at work today is miserable (especially when I get up to walk around, LOL!)
Jake Fisher
on Wednesday, August 15, 2012 at 11:26 am
Typo!! Holy Sh!t balls
Logged a typo this morning on logwod for my 5K row, should be 21:15 ... Copied & pasted it several places on the internets -- a social media shit storm took place, OOPS!!

This is what happens when I wake at 5am, run hard, and walk into a 12-14 day at work... Uugh!
daniel
on Wednesday, August 15, 2012 at 12:42 pm
do you have to pick the weight up off the ground when floor pressing?
Kaitlin
on Wednesday, August 15, 2012 at 01:16 pm
Daniel-- You can use a power rack on the lower rings or you can have a partner hold it above you get you to get hand positioning and go from there.
daniel
on Wednesday, August 15, 2012 at 02:26 pm
thank you Kaitlin!!
christian
on Wednesday, August 15, 2012 at 05:36 pm
ME 260
WOD 11:52 on 195 BW
Rhett
on Wednesday, August 15, 2012 at 06:10 pm
WOD
Strength:
135x5
185x5
205x5
215x5
225x5
235x5
255x5
265x3
285x2

S&C
Bench @ 225 (body weight 250)
4:16
7:09
8:19
(Bear crawls add up!!)
Jake Fisher
on Thursday, August 16, 2012 at 08:48 am
Floor Press (ME)
I got a pretty gnarly 4RM PR yesterday for Floor Press.

Floor Press (ME) 6x4 - 165#
95,115,125,135,145,165
ChadA
on Friday, August 17, 2012 at 11:36 am
Strength: 135#
WOD: @95# (body weight 127) 12:05 total time.
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