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

Friday, October 05, 2012 • EnduranceG, Long Interval, L-INT

STRENGTH:

ME: Back Squat 1 x 20 Reps

(This is one maximal set of 20 reps.)

Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod


CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time Of:

10 - Deadlifts (225/185)

Row 500m

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 (THU): 4 - 8 x 200m on 3:00, hold within 3-5 seconds

Bike (THU): 2 - 5 x 5:00 @ 95% of 4:00 TT pace, spin/rest 4:00, hold within 3-5 seconds

Run (THU): 2 - 4 x 800m, rest 5:00, hold within 3-5 seconds

Row (THU): 2 - 4 x 800m, rest 5:00, hold within 3-5 seconds

Ruck (THU): 2 - 4 x 1600m, @ 65# Ruck/Boots/Utes, rest 5:00

Post sport, times, and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 4 - 8 x 200m on 3:00, hold within 3-5 seconds

Bike (SUN or T/TT): 2 - 5 x 5:00 @ 95% of 4:00 TT pace, spin/rest 4:00, hold within 3-5 seconds

Run (SAT or T/TT): 2 - 4 x 800m, rest 5:00, hold within 3-5 seconds

Post sport, times, and distances to comments.


NYC Endurance athletes at the 2012 Civillian Military Combine Urban Assault


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Comments (14)

Carl S
on Thursday, October 04, 2012 at 11:17 pm
Todays WOD
Strength: 60 kg x 20 reps

S&C: Rx'd 12:42

(C2 and barbell is on different floors, so spent some time moving between exercises)
Jason V
on Friday, October 05, 2012 at 09:17 am
3S Swim
Anyone else think that the rx swim is a little extreme? I like to think of myself as a better-than-average swimmer, but there is no way I can swim a 200m in 3 minutes, much less perform multiple intervals on a 3 minute interval
Ben
on Friday, October 05, 2012 at 10:12 am
Today's WOD
Strength: 135lb x 20 reps (way too easy.....oops)

S&C WOD: 10:16 as Rx
Kyle G.
on Friday, October 05, 2012 at 10:54 am
WOD
Strength: 175lbs.

S&C: 10:04
CJT
on Friday, October 05, 2012 at 12:21 pm
Swim
@Jason V - I was thinking the same thing (as an utterly average swimmer)
Sam
on Friday, October 05, 2012 at 12:35 pm
Re: 3S Swim
@Jason - I have to scale swims. But that element is improving.

ME: 185 (the last 5 sucked!!)
WOD: 11:57 rd'x
Alan Pamayo
on Friday, October 05, 2012 at 02:41 pm
Endurance Ruck
Ruck 3x1600m @65 lbs
11:25, 11:21, 10:37
Matt
on Friday, October 05, 2012 at 04:12 pm
Ruck
3x1600m

9.08.2
9.48.0
8.26.5
Charlie Douthwaite
on Friday, October 05, 2012 at 04:32 pm
1x20 @ 135#

Wod 8:48 1 round at 225# 2 rounds at 185#
Brad Williams
on Friday, October 05, 2012 at 04:41 pm
10/5/12 WOD
Felt good to train again although things felt off after resting a day and this being my first S&C WOD this week. 205lbs for the 20 reps Squats. Didn't even have to re-rack so I was pretty stocked with that accomplishmen.

Circuit- 210lbs. for the Deadlifts-9:49 minutes.

Got in 4 sets of a well-scaled interval swim- 4x125m on 3 min.- 2:28-2:30 min.

As a below average swimmer I usually don't scale distance I just add time. Usually 200m for me is 4-4:05 min. I would go at 4:30. It takes longer, but if you need the distance for your event you may have to do it. But, I would agree that whole swim set looks rough.

Hitting up some mobility after drive to parents house in St. Charles.
PLA
on Friday, October 05, 2012 at 05:37 pm
Day 23
ME (Back Squat 1X20): 315 lb

S&C (Rx @ 225lb Deadlift): 9:41

Never thought I'd see 20 reppers here. Takes me back to the good ol' days of HIT.
Alan Pamayo
on Friday, October 05, 2012 at 06:34 pm
S&C WOD
ME Back Squats 1x20 @185 lbs

WOD RX'd
8:20
Matt
on Saturday, October 06, 2012 at 06:08 am
Ruck
3x1600m

9.08.2
9.48.0
8.26.5
Thomas
on Wednesday, October 10, 2012 at 06:33 pm
DId on 10 Oct 12
ME: Back Sqt @ 165
S&C WOD AS RX'D - 8:32
AVG 500m was 1:40

M/29yrs/200#/6'1
Comments are closed for this post.