W.O.D.: H S-INT Day 2 Week 3

Tuesday, December 11, 2012 • EnduranceH, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD:

4 Rounds For Time Of:

Run 400m

5 - Muscle Ups

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): 8-12 x 25m on 1:00, hold efforts within 2-3 seconds

Bike (TUE): 8-12 x 1/4M (400m), recover 1:00, hold efforts within 2-3 seconds

Run (TUE): 8-12 x 100m, recover 1:00, hold efforts within 2-3 seconds

Row (TUE): 8-12 x 125m, recover 1:00, hold efforts within 2-3 seconds

Ruck (TUE): 8-12 x 1/4M (400m), 65#/Boots/Utes, recover 1:00, hold efforts within 2-3 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 8-12 x 25m on 1:00, hold efforts within 2-3 seconds

Bike (WED): 8-12 x 1/4M (400m), recover 1:00, hold efforts within 2-3 seconds

Run (TUE): 8-12 x 100m, recover 1:00, hold efforts within 2-3 seconds

Post sport and times to comments.


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Comments (14)

Lennon
on Tuesday, December 11, 2012 at 01:22 am
WOD
GREAT WOD!! CF doesn't descriminate...I've always considers myself to be in shape, I've completed 3 Tough Mudders...Placed within top 5% of finishers in one of them but I was huffing by the end of this...Sub'd 3pu/3dips=1mu, final time 19:12.
Alan Pamayo
on Tuesday, December 11, 2012 at 04:53 am
Endurance Ruck
Ruck 10x400m @66 lbs
2:44,2:37,2:42,2:37,2:37,2:32,2:31,2:29,2:28,2:22
Jack
on Tuesday, December 11, 2012 at 11:36 am
WOD
400m + 5 muscle ups (did muscle up progression) for 4 rounds:

11:03
Christian E
on Tuesday, December 11, 2012 at 11:50 am
Good WOD
S&C WOD:
4 RFT:
400m Run (HILL RUN)
5 Muscle Ups (Games Standards)

Time: 10:30

What a shock to the respiratory system...
Aaron G
on Tuesday, December 11, 2012 at 01:27 pm
Muscle Ups Blow
We just got some rings and my first attempt at muscle ups today....epic fail!!! Very Humbling!!
PLA
on Tuesday, December 11, 2012 at 01:43 pm
Day 88
S&C (1MU = 3PU+3Dip): 11:14

Gassed out hard and early on this one. Going to keep a closer eye on carb intake.
Brad Williams
on Tuesday, December 11, 2012 at 02:50 pm
12/11/12 WOD
Did the strength & conditioning WOD first. Used a tree branch for pull-ups because I subbed 3 pull-ups/3 push-ups for 1 Muscle Up- 10:18 minutes. After some lite running and drills to recover; 10x100m- 19,21,19,20,20,20,19,20,18,20. I thought I did 12, but I guess not.

Mobility after WOD's and after school. Hamstrings are super sore. Gonna be flossing these out all night.
Buddy Lightfoot
on Tuesday, December 11, 2012 at 03:46 pm
Modified
8:51 as RX'd modified: 400m, 5 bar pull-ups, 5 bar dips.
Jake Fisher
on Tuesday, December 11, 2012 at 05:27 pm
Daily Results
ROW 12 x 125m, REST 1:00, 2-3s splits
= 0:24.8 BEST
>> 0:25, 0:24.9, 0:24.9, 0:25.1
>> 0:24.8, 0:24.8, 0:24.9, 0:25
>> 0:24.9, 0:25.3, 0:25.1, 0:25

WOD = 10:06 (adjusted)
4 RFT of:
Run 400m
3 Muscle-Ups, UNBROKEN

Chose to do the WOD with a MU rep scheme that I could do unbroken & keep moving without resting. I've never done 3 GAME STANDARD MUs UNBROKEN so I challenged myself & accomplished my goal. PR!

Added 5000m to my C2 Charity Row afterward = 20:41 (nice easy 80-85% pace)
Chad Brinkley
on Tuesday, December 11, 2012 at 06:03 pm
Run & Swim WODs
12/10: I tested a run WOD for our local box. 600 Warm Up; 8x300 on 2:00 (intervals were 62-67 seconds); 600 Cool Down.

I did the local S&C WOD in the morning. 6:00 to establish a 1RM Clean (175 LB, PR); At the end of the 6:00, begin the conditioning WOD - 4 Rounds of 4 Power Clean (155 LB), 8 Box Jumps @30", 12 Pull Ups (Time was 7:33).

12/11: I did the 3 Sport Swim WOD this afternoon. 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick), 12x25 on 1:00 (Times were all 18-19 seconds), 600 Cool Down (Freestyle).

In the morning, I did the local S&C WOD.
Strength: 10 Manmakers @30 LB for time (3:29).
Conditioning: 21-18-15-12-9-6 reps for time of Hand Release Push Ups, KB Swings @55, Wallballs (20 LB to 10'), Ring Rows, Overhead Walking Lunges @45 LB. Time was 27:14 RX.
Alan Pamayo
on Tuesday, December 11, 2012 at 06:04 pm
S&C WOD
WOD RX'd
22:39

Lots of failed reps on the muscle ups, but I got through it!
PLA
on Tuesday, December 11, 2012 at 06:50 pm
Day 88
Run (Rx):

17s
16s
15s
15s
16s
16s
16s
16s

Left foot hurting since I rolled the ankle on BBB. Other than that run felt great.
Tod
on Wednesday, December 12, 2012 at 02:47 am
Row overall time 17:18
NeesseepPah
on Sunday, February 03, 2013 at 12:52 am
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