W.O.D.: G L-INT Day 2 Week 12

Tuesday, November 20, 2012 • EnduranceG, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

12 - Hang Cleans (135/95)

12 - Dips

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): 4-8 x 200m on 2:45, scale in :15 increments as needed, hold each effort within 3-5 seconds

Bike (TUE): 3-5 x 5k, spin 1M or recover 5:00 between, hold each effort within 5-10 seconds

Run (TUE): 4-8 x 400m, recover 1:00, hold each effort within 2-3 seconds

Row (TUE): 4-8 x 500m, recover 1:00, hold each effort within 2-3 seconds

Ruck (TUE): 3-5 x 1200m @ 65#/Boots/Utes, recover 1:30, hold each effort within 5-10 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 4-8 x 200m on 2:45, scale in :15 increments as needed, hold each effort within 3-5 seconds

Bike (WED): 3-5 x 5k, spin 1M or recover 5:00 between, hold each effort within 5-10 seconds

Run (TUE): 4-8 x 400m, recover 1:00, hold each effort within 2-3 seconds

Post sport and times to comments.


Melanie, RunATX, Strict Chin Ups and 3Fuel


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Comments (10)

Jake Fisher
on Monday, November 19, 2012 at 06:42 pm
Product Placement!
Love it! 3Fuel, just hanging out... no big deal.
Alan Pamayo
on Tuesday, November 20, 2012 at 06:43 am
Endurance Ruck
Ruck 4 x 1200m @65 lbs
8:20, 8:10, 8:11, 8:07
Alan Pamayo
on Tuesday, November 20, 2012 at 09:58 am
S&C WOD
WOD RX'd
13:58

(Squat cleans and ring dips)
Alan Pamayo
on Tuesday, November 20, 2012 at 10:00 am
S&C WOD
Meant to say: Hang Squat Cleans
Ross
on Tuesday, November 20, 2012 at 12:40 pm
WOD
SS Run
8x400 with 1 min rest
1:18, 1:17, 1:17, 1:17, 1:17, 1:16, 1:14, 1:17

S&C
Scaled to 115
12:03
I've only tried the hook grip once before, but I needed it today. Grip seemed to go before anything else.
Carl S
on Tuesday, November 20, 2012 at 02:08 pm
S&C WOD
Scaled to 80%

5 rounds of:
12 - Hang Cleans @ 50 kg
10 - Dips

Time: 13:16
Jake Fisher
on Tuesday, November 20, 2012 at 02:57 pm
Daily Results
WOD, Hang Cleans @ 115#
RING Dips (all unbroken)
= 8:58

4 hrs later, some running...

4 x 400m w/ 1:00 REST betw each
1:09 (head wind)
1:05
1:09 (head wind)
1:00 <- Oops! Felt great :)

5:00 REST, then 1-Mile TT = 4:43 PR! (by 1-sec)

I was shocked by my mile time considering I weight 15# more than I did when I ran my last PR at 4:44 -- over a year ago
Brad Williams
on Tuesday, November 20, 2012 at 03:59 pm
11/20/12 WOD
Interval run-row this morning. Did the run first, then row, and took recovery after rowing.
4 sets- 1:31/1:52, 1:31/1:51, 1:32/1:53, 1:29/1:49. Haven't done that in a while and it really hurt.

Strength & conditioning to finish me off about 20 minutes later. Used 35lb. DB's for the Hang Cleans since I didn't have room to get a barbell by the dip station- 9:21 minutes. That was hard too.

Lotta mobility work after sitting a lot at conference I went to for school. Also, glad to get a 5 days off from school for Thanksgiving.
JTZ
on Tuesday, November 20, 2012 at 05:30 pm
WOD
Mod pushups for dips: 7:08
Ellie KE
on Tuesday, November 20, 2012 at 08:18 pm
S&C
mod 60lbs for hang cleans and bench dips (same space problem brad had, different solution). came out to 7:32.

felt like i could have done more weight on the cleans, but some of these movements i'm not as familiar with and don't want to make any sacrifices in form.
Comments are closed for this post.