W.O.D.: G S-INT Day 2 Week 6

Friday, October 12, 2012 • EnduranceG, Short Interval, S-INT

STRENGTH:

DE: Shoulder Press 10x2 @ 65% 1RM on :60sec

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


CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible In 10:00 Of:

5 - Hang Power Cleans (95/65)

10 - Pull Ups

20 - Double Unders

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): 10-20 x 50m, rest 0:45, hold within 3-5 seconds

Bike (THU): 4-6 x 1k @ 90% of wk 5 1k pace, rest/spin 2:00, hold within 3-5 seconds, then follow 1k efforts with 1 x 1k TT

Run (THU): 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Row (THU): 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Ruck (THU): 4-8 x 800m, @ 65# Ruck/Boots/Utes, rest 2:00

Post sport and time to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 10-20 x 50m on 0:45, hold within 3-5 seconds

Bike (SUN or T/TT): 4-6 x 1k @ 90% of wk 5 1k pace, rest/spin 2:00, hold within 3-5 seconds, then follow 1k efforts with 1 x 1k TT

Run (SAT or T/TT): 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Post sport and times to comments.


Team We Mustache (a.k.a. CrossFit Waxahachie) after the Capital 2 Coast Relay


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Comments (17)

Carl S
on Thursday, October 11, 2012 at 10:23 pm
Friday's S&C WOD + Thursday's run
Did 6 x 400m rest 1:30 yesterday:

1. 1:24
2. 1:27
3. 1:23
4. 1:25
5. 1:26
6. 1:27

Todays WOD:
Strength: DE Press @ 40 kg

S&C:
5 x hang power clean @ 45 kg
10 x pull ups
20 x double unders

2 rounds + power cleans + pull ups + 16 double unders

Finally got the kipping pull up technique, now I really need to work on the double unders.
Loïc
on Friday, October 12, 2012 at 03:06 am
from France
DE: 10x2 @ 95 OTM
S&C: 6 + 10 pull-ups
Charlie Douthwaite
on Friday, October 12, 2012 at 07:19 am
S&C 95#
5 rounds
Alan Pamayo
on Friday, October 12, 2012 at 07:57 am
Endurance Run
Run 4x400m
1:18, 1:19, 1:20, 1:18
Brian P.
on Friday, October 12, 2012 at 08:50 am
WOD
DE- 10x2 @ 115# OTM

S&C- Sub 40 jump rope for DUs (need work)

7rds & 5 power cleans, 40 ropes

Spent additional 60min working on Cleans and DUs.
Jon McConico
on Friday, October 12, 2012 at 12:10 pm
WOD
10x2 @ 115#

3 rounds + 8 pull ups
Kyle T
on Friday, October 12, 2012 at 02:04 pm
S&C
Wendler Shoulder Press Week 2
90#x3, 105x3 115x5

S&C WOD rx
6 rd + 5 hang power clean (95#)
Heather S
on Friday, October 12, 2012 at 02:33 pm
WOD
S&C: @65lbs
6 rounds 1 power cleans and 10 pullups

I'm doing my pullups with a band...I need major help to progress at least into a kip
Heather S
on Friday, October 12, 2012 at 02:37 pm
WOD
S&C: @65lbs
6 rounds 5 power cleans and 10 pullups

I'm doing my pullups with a band...I need major help to progress at least into a kip
Brad Williams
on Friday, October 12, 2012 at 03:57 pm
10/12/12 WOD
Interval swim first this morning. Scaled to 25m. 20 x 25m at 45-
21-24 seconds avg.

Shoulder Press after changing- 100lbs.

Finally, skill/cadence based run. 4 x 1 min at 98, then drill to cool-down.

Pretty efficient morning. Mobility work after school today too.
Jay
on Friday, October 12, 2012 at 04:04 pm
WOD
9+3 rx'd

Good fun
Alan Pamayo
on Friday, October 12, 2012 at 04:57 pm
S&C WOD
DE Shoulder Press 10x2 @100 lbs

WOD RX'd
5 Rounds +4 HPC's

Garage is gone for now, so the pull-bar was suspended by two pieces of webbing, hung from a branch; Had to run 100 ft between pull-ups and double-unders.
Brandon
on Friday, October 12, 2012 at 05:24 pm
Wod
6 rounds
Kyle G
on Friday, October 12, 2012 at 06:36 pm
WOD & Endurance
Press: 95lbs

WOD: 7 rnds + 3 pu

400m runs- 1:44, 1:40, 1:43, 1:39, 1:38, 1:41, 1:42, 1:33
PLA
on Saturday, October 13, 2012 at 12:31 am
Day 30
Strength (Rx): 115lb

S&C (Rx @ 95lb): 6 rounds
Kaitlin
on Saturday, October 13, 2012 at 07:03 am
RE: Wod
Heather-- The Position Part 5 The Pull Up http://tinyurl.com/7454bk9
Kelly Starrett & Carl Paoli
Excellent progression from the GWOD Carl Paoli Kipping Pull Up Progression http://tinyurl.com/9a6tbqq
BEN DAVIES
on Saturday, October 13, 2012 at 09:05 pm
8 x 400
1.18 1.14 1.14 1.13 1.14 1.15 1.16 1.16
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