W.O.D.: H Mid-Week 3

Wednesday, December 12, 2012 • EnduranceH, Mid, Short Interval

STRENGTH:

ME: Pull Up

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

100ft Walking Lunge Steps

Max Reps - Pull Ups

Post time and total number of pull ups 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.


The RunATX team at the finish line of the Decker Challenge


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (14)

Lennon
on Wednesday, December 12, 2012 at 01:47 am
WOD
ME:
2@25
2@35
2@45
2@55
2@60
2@70
1@80 PR

WOD Rx'd: 7:56, 56 PU
Alan Pamayo
on Wednesday, December 12, 2012 at 04:57 am
Endurance Run
Run 12x100m
17.31, 16.68, 16.99, 16.47, 16.60, 16.47, 16.48, 16.03, 15.72, 15.70, 16.08, 15.11
Raul
on Wednesday, December 12, 2012 at 01:42 pm
WOD
ME: 60#

WOD Rx'd: 6:36/57 PU
Brad Williams
on Wednesday, December 12, 2012 at 02:58 pm
12/12/12 WOD
Intervals on the bike trainer this morning. 12x 45seconds/1 rec. Wish I would stand up with the bike on the trainer and torque it around to get more outta the sprint. But, a higher gear to simulate a sprint on a climb does a pretty good job too.

Will get today's S&C WOD in after school tomorrow. Gonna do a cadence run then swim tomorrow AM.
MG
on Wednesday, December 12, 2012 at 04:27 pm
Wod
ME: 60#(1 rep)

Wod: 9:25, 62 pull-ups
Jake Fisher
on Wednesday, December 12, 2012 at 04:31 pm
Daily Results
WOD = 10:22 Rx'd
>> PU's 15,15,15,12,14

STRENGTH: 1x5 L-Sit Rope Climbs 20', ~2:00 rest betw reps

Rowed 5K for charity, 20:50
Chad Brinkley
on Wednesday, December 12, 2012 at 05:13 pm
Bike WOD
I did the 3 Sport Bike WOD this evening: 5:00 Warm Up; 12 x 400 Meters with 1:00 Rest (Intervals were between 38 and 41 Seconds); 10:00 Cool Down + Mobility.

This morning I did the local S&C WOD:
Strength: 12 minutes to find a 1RM Push Press (145 LB, PR)
Conditioning: 12 Minute AMRAP of 12 SDHP @75LB and 12 Push Press @75LB (8 Rounds + 3 SDPH RX).
Alan Pamayo
on Wednesday, December 12, 2012 at 06:53 pm
S&C WOD
ME Pull Up 1RM: 80 lbs

WOD RX'd
7:49 and 65 Pull Ups
PLA
on Wednesday, December 12, 2012 at 07:41 pm
Day 89
Strength (Rx @ 195lb BW):

75X2
80X2
85X2
85X2
90X2

S&C (Rx): 6:24/80 PU
michael t
on Wednesday, December 12, 2012 at 07:54 pm
WOD
ME: 2@25,30,35,40,45,1@45
S&C; 7:04, 24 pullups
Matt
on Thursday, December 13, 2012 at 12:13 pm
8:40
49 PUs did real slow lunges.

So, anytime this isn't "Strict dead-hang" it means kipping?
Dave
on Wednesday, December 19, 2012 at 02:54 am
90# PR

7:26 RX 67 P/U
Delfin Neves
on Wednesday, December 19, 2012 at 09:39 am
RX'd: 7:28 - 60 PU
21-11-9-10-8
Scott Harres
on Wednesday, December 19, 2012 at 07:30 pm
evening WOD
ME: 20, 13, 9, 7, 3, 3, 3, 3, 3, 3, 3, 2, 2, 1 in 5 mins.

WOD: 10:05 with 9, 7, 9, 7, 10 That's a buttload of pullups in one day!

Did weighted lunges, possibly a bad idea 45# for 3 rounds then 30# last 2. Walking tomorrow is going to be questionable.
Comments are closed for this post.