W.O.D.: G Mid-Week 10

Wednesday, November 07, 2012 • EnduranceG, Mid, Long Interval

STRENGTH:

DE: Push Press 8x2 @ 60% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

Spend 20:00min Practicing Muscle Ups or 30 Muscle Ups for Time

then

Spend 10:00 Practicing Handstands or 30 Hand Stand Push Ups for Time

Post time/thoughts to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 3-7 x 200m on 2:45 (scale in :15 increments as needed), hold within 3-5 seconds

Bike (TUE): 3-7 x 5 min, spin/rest 3:00-4:00, hold highest distance possible across efforts

Run (TUE): 3-6 x 1200m, 2:00-3:00 recovery, hold within 3-5 seconds

Row (TUE): 3-6 x 1500m, 2:00-3:00 recovery, hold within 3-5 seconds

Ruck (TUE): 3-7 x 7:00min @ 65#/Boots/Utes, recover 3:00

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 3-7 x 200m on 2:45 (scale in :15 increments as needed), hold within 3-5 seconds

Bike (WED): 3-7 x 5 min, spin/rest 3:00-4:00, hold highest distance possible across efforts

Run (TUE): 3-6 x 1200m, 2:00-3:00 recovery, hold within 3-5 seconds

Post sport, times, distances to comments.


NKY Endurance Team


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Comments (11)

Jake Fisher
on Wednesday, November 07, 2012 at 07:13 am
Skill Work / WODs
These look great, PJ! Can't wait to have a focused day of gymnastics skill work/WODs.
Alan Pamayo
on Wednesday, November 07, 2012 at 02:26 pm
Endurance Run
Run 3x1200m, rest 3:00
5:11,5:07,5:15
Brad Williams
on Wednesday, November 07, 2012 at 04:07 pm
11/7/12 WOD
Interval run this morning.
6x1200m/3rec.- 5:15, 5:08, 5:10, 5:09, 5:10, 5:07 min. Had a little "kick" left for the last one. Really paid attention to my pacing to make through all six sets. Hardest run WOD I've done in a while. Totally spent after.
Chad Brinkley
on Wednesday, November 07, 2012 at 04:48 pm
BIKE WOD
I did the 3 sport bike WOD this evening: 5:00 Warm Up, 7x 5:00 with 3:00 Rest (Distances were all consistent at 1.77 to 1.79 miles), 2:00 Cool Down + Mobility.

This morning I did the local S&C WOD:
Strength - 7x2 Front Squat (95, 115, 135, 155, 175, 185PR, 195PR)

Conditioning - 20 Minute AMRAP of 21 Double Unders, 15 Wall Balls (20 LB to 10'), 9 Burpees (7 Rounds + 21 DU + 9 WB RX). I put 21 DU together for the first time ever today.

Skill Work - 10 Minutes of Hand Stand Push Up Skill Work. Still haven't been able to get an RX hand stand push up but my attempts are getting better.
Ross
on Wednesday, November 07, 2012 at 05:07 pm
WOD
DE @ 95#
WOD: Part 1 with rings. Good stuff. I can't get a muscle up yet on rings, but it went well working the progressions.
Part 2 went well aslo. I'm fine against a wall, but I tried to work on balance.
PJ
on Wednesday, November 07, 2012 at 06:08 pm
RE: Jake
Thanks Jake, it's always good to get a little skill work in!
PLA
on Wednesday, November 07, 2012 at 07:16 pm
Day 56
Strength (Rx): 115lb

S&C: 20:00 of muscle up attempts, chest to bar pullups and very low dips. Attempts done on a curved pullup bar so didn't expect to get any but got very close.

HSPU (feet on wall/ facing wall): 30 reps in 5:20
Jake Fisher
on Wednesday, November 07, 2012 at 07:21 pm
Daily Results
Run 3 x 1200m w/ 3:00 REST, 3-5s splits
>> 3:49, 3:48, 3:52 -- ALL +25s PRs

Push Press (DE) = 110#
>> 2 reps for 8 sets @ ~60% 1RM on 1:00

Muscle-ups, as skill work: 2 MUs EMOM for 10:00, then 1 MU EMOM for 10:00 switching between false grip & overhand grip. Successfully completed 23 of 30 Muscle-ups, missed all of my overhand grips (weird!)

30 HSPU for time: 3:27
>> Again, the wrists were the weakest link. I did half strict/strength-based, the other half kipped.

AND... My shoulders hate me! (And you, PJ!) Hahaha.
Alan Pamayo
on Wednesday, November 07, 2012 at 07:44 pm
S&C WOD
DE Push Press 8x2 @130 lbs on 1:00

Muscle Up Practice(20:00):
16 Reps; 5 Failed Reps

Head To Abmat HSPU's (10:00):
38 Reps
sdruss00
on Thursday, November 08, 2012 at 07:01 am
11-8-12
DE: 105# PP on the min

S&C: Bar MU Practice then 16:24 for 90 pull ups and 90 dips (3x30 alternating)HSPU using & facing Bar 30 in 7:48

CFE: 800m 3:34 (1 min RI) 800m 3:44
RI 3min
1M TT- 6:57
RI 3 min
800m 3:29 (1min RI) 800m 3:28
CFE followed S&C due to time.
Charlie Douthwaite
on Thursday, November 08, 2012 at 09:11 pm
DE: #95 lbs

30 muscleups: 3 emotm

30 hspu 1:45
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