W.O.D.: F S-INT Day 2 Week 8

Friday, August 17, 2012 • EnduranceF, Short, Strength, ME

STRENGTH:

ME: Good Morning

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


CFE STRENGTH & CONDITIONING WOD:

Five rounds for time of:

Row 250m

5 Power Cleans @ 70% of 1RM

Post time to comments.


ENDURANCE WOD:

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

Tabata: 8 rounds of 20 seconds on, 10 seconds off

8 x 20:10 All-Out Efforts

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 8 x 20:10, use pool or open water

Bike (THU): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (THU): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed.

C2 Row (THU): 8 x 20:10, damper setting is athlete's choice

Ruck (THU): 10 x 400m @ 0:30 faster than ruck pace/mi with 35# ruck/vest + boots/utes, rest 1:00 between each

(For example if ruck pace is 13:00/mi then 400m will be performed at 400m split for 12:30/mi)

Post sport and total distance/total watts or times to comments. If using treadmill, include pace/mi and incline %.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 8 x 20:10, use pool or open water

Bike (SAT or Tempo): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts OR 45 minutes @ 85% Effort

Run (SUN or TT): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed. OR 10k TT


Dave Owen, Utah


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Comments (6)

Tyler
on Thursday, August 16, 2012 at 09:54 pm
New PR wahoo
ME Good mornings: 135x5, 185x5, 205x4, 225x2 WAHOO, new PR by 10!

S&C WOD: (had to scale to 135# until wrist heals)
7 m 9 seconds
Brian G
on Friday, August 17, 2012 at 06:50 am
3S
Strength: First time max GMs so I did 135#x4, I'll work on it.

S&C: 10:15. Water Rower & 115#

Edurance: Swim. 500m WU and Tabata 8x20:10.
Darrell
on Friday, August 17, 2012 at 02:22 pm
WODs
S & C:
ME: Good Mornings: 65 x 3, 115 x 2, 135 x 2, 145 x 2, 150 x 1

then, 5 x (250 m row, 5 x 130 lb PC) - 8:37

Tabata Row: 848 meters, done about 10 minutes after S & C
Rubens
on Friday, August 17, 2012 at 03:46 pm
S&C
Good Morning 40kg 5x3

No Row
WOD
10 Burpees
5 Power Clean 40Kg
8m32s
Brad Williams
on Friday, August 17, 2012 at 03:57 pm
8/17/12 WOD
"Tri-Bata" this morning.
Swim- 178m, Bike- 1.47 miles, Run- 7.6 mph (New PR for Tabata run).

Strength & Conditioning this afternoon. Revisited BMack's run progression to help improve my cadence more. Did Week #1 on the treadmill which forced me to keep my cadence constant. Good AM's after 140,140,145,155,155lbs./3 reps each set. Did today's Gymnastic WOD to work on shoulder strength for swimming. Really good training day today.
Rhett
on Sunday, August 19, 2012 at 02:53 pm
WODs
Strength:
ME: Good Mornings - 135x5, 145x5, 155x5, 165x3, 170x2

S&C:
No rower so did cable row each round 80 reps @ 30lbs
Cleans - 5x135lb
2:51
2:59
2:35
2:52
2:40
Comments are closed for this post.