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

Tuesday, October 02, 2012 • EnduranceShort Interval, S-INT, H

CFE STRENGTH & CONDITIONING WOD:

4 Rounds For Time Of:

15 - Ring Dips

12 - Power Cleans (50% BW)

Post time to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 15 - 25 x 25m on 1:00, hold within 2-3 seconds

Bike (TUE): 6 - 10 x 1k, rest/spin 2:00, hold within 3-5 seconds

Run (TUE): 4 - 8 x 400m, rest 2:00, hold within 3-5 seconds

Row (TUE): 4 - 8 x 400m, rest 2:00, hold within 3-5 seconds

Ruck (TUE): 4 - 8 x 800m, 55# Ruck/Boots/Utes, rest 2:00 hold within 3-5 seconds

Post sport and time to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 15 - 25 x 25m on 1:00, hold within 2-3 seconds

Bike (WED): 6 - 10 x 1k, rest/spin 2:00, hold within 3-5 seconds

Run (TUE): 4 - 8 x 400m, rest 2:00, hold within 3-5 seconds

Post sport and times to comments.


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Comments (21)

Daniel Smith
on Monday, October 01, 2012 at 07:11 pm
Sub!?!?!?!
what is a good sub for ring dips??
Francis Torres
on Tuesday, October 02, 2012 at 04:43 am
4 rounds 50% bw 95lb Time:9:55 ring dips slow me down, power cleans unbroken, good am WOD
Matt
on Tuesday, October 02, 2012 at 05:53 am
Earky morning
6.03

95# power cleans
20# plate carrier addedfor entirety of workout


Should have been sub 5 must be getting old
Daniel Alicea
on Tuesday, October 02, 2012 at 06:22 am
Sub
@ Daniel Smith, Try regular dips or dips with the assit band.
Ben
on Tuesday, October 02, 2012 at 07:46 am
As Rx...
Ring Dips and 95lb. Power Cleans as Rx....7:33

Back a little tight from Deadlifts and Good Mornings from yesterday.
Alan Pamayo
on Tuesday, October 02, 2012 at 09:42 am
Endurance Ruck
Ruck 4x800m @56 lbs
4:51, 4:56, 4:53, 4:50
ben davies
on Tuesday, October 02, 2012 at 10:26 am
7x400
1.11 - 1.18 all of them. dying after no7 though!!
ChadA
on Tuesday, October 02, 2012 at 10:37 am
11:05 Rx'd
Dip strength really fell apart after rd 2.
Alan Pamayo
on Tuesday, October 02, 2012 at 12:04 pm
S&C WOD
WOD RX'd (95lbs)
6:56
PLA
on Tuesday, October 02, 2012 at 01:07 pm
Day 20
AM

S&C (subbed for regular dips, no rings): 3:49
Andy Chanes
on Tuesday, October 02, 2012 at 01:51 pm
S&C WOD
Ring dips and 95lb. Power Cleans as Rx.... 6:35

dips killed me once i got started on the third round.
Junay
on Tuesday, October 02, 2012 at 02:04 pm
8x400
1:29, 1:27, 1:24, 1:26, 1:27, 1:24, 1:28, 1:24
Rubens
on Tuesday, October 02, 2012 at 02:47 pm
CFE and S&C
I star whit runing today

1x800 3:20
4x400 1:39/1:38/1:41/1:45
4x200 0:41/0:44/0:43/0:43

S&C
PWClean as RX but RingDips on TRX legs on Chair

10m04s
Pablo Medina
on Tuesday, October 02, 2012 at 02:58 pm
Results
11:23 as Rxd. 40 kg.
Chris P
on Tuesday, October 02, 2012 at 03:51 pm
Yesterday's WOD
Took mon off so I'm. Day behind
AM swim: 25x25 on :40 most all between 18-20 sec
PM CFWU
8x2 good mornings 65 lbs
4 rounds 10 deadlifts 130 (not ready to do body weight yet), 10 pull ups, 30 single unders (practicing bounding for double unders but my jump rope skills stink!)
Plus 7 deadlifts
Jake Fisher
on Tuesday, October 02, 2012 at 04:19 pm
Daily Results
Just a little trail run today. It was my first long run in over a month and it felt pretty good. I had to give my injured athlete a little trail run stimulus on hamstring that's almost healed. He has a race in two weeks...

About an 8K trail run on the hardest XC course in Nebraska = 29:10 (we walked a couple big hills to keep his leg from blowing-up)

Felt great! Awesome weather today, no wind is always a huge bonus!
Brad Williams
on Tuesday, October 02, 2012 at 04:26 pm
10/2/12 WOD
Interval run this morning. 8x400m. Did this on a hill so 1,3,5,7 are up and 2,4,6.8 are down. 1:49,1:32,1:49,1:28,1:46,1:26,1:48,1:27 min. Really happ with pacing and felt good up and down hills. I know I was doing some thing because my hamstrings and calves hurt a lot.

No WOD after school legs were really spent after run. Plus, body has been kinda run down so I'll stick to 1 WOD the rest of the week and get back hard the following.

Lotta hamstring and calf mobility this evening too.
Chad Brinkley
on Tuesday, October 02, 2012 at 05:16 pm
Swim & Run WODs
10/2: I did the 3 Sport Swim WOD this afternoon - 800 Warm Up, 25x25 on 1:00 (intervals were all 18-20 seconds), 200 Cool Down.

This morning, I did the local S&C WOD.
Strength: 7x3 Turkish Get Ups with each arm (25, 25, 35, 35, 35, 35, 35)
Conditioning: 12 Minute AMRAP of 30 Turkish Get Ups @35, 60 Ring Rows, 90 Mountain Climbers (R/L = 1). I got 30 TGU, 60 RR, and 50 MC in 12 minutes.

10/1: I did the 3 Sport RUN WOD in the afternoon: 800 Warm Up + Drills; 8x400 with 2:00 Rest (89, 86, 86, 83, 83, 82, 81, 80); 800 Cool Down + Mobility. Pacing was a little off. It took me a few intervals to remember what it felt like to run fast.

In the morning, I did the local S&C WOD: 24 minute AMRAP of 10 OHS @95, 8 Burpee Box Jumps, 6 HSPU, 4 Muscle Ups, Run 200. I scaled the HSPU with 2 Ab Mats and the Muscle Ups with Jumping Muscle Ups. 4 Rounds + 10 OHS + 8 BBJ + 6 HSPU +4 MU in 24:00.
Charlie Douthwaite
on Wednesday, October 03, 2012 at 06:20 am
S&C 8:40 with strict ring dips and 65% BW
Brian P.
on Wednesday, October 03, 2012 at 10:28 am
WOD
Not sure what was up today. Did not feel well yesterday and skipped the WOD. Had to do Muscle-Ups to get up to the rings but what really killed me was the Power Cleans. Everything just felt like rubber today.

3x400m Row (145DF)
1:24, 1:28, 1:26

4RFT as Rx'd
19:54

Hopefully, I feel better tomorrow. Need to catch up on Monday's WOD.
Michael Olzinski
on Thursday, October 04, 2012 at 03:44 pm
WOD with Run from Tues (with Megan)
4 rounds in approx 15:00

8 x 400 (Michael finishing at 1:10; Megan at 1:30)

Had some gas in the tank from the first 4 x 400, but felt really good. Will try to get a little more aggressive on those next time.
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