W.O.D.: H S-INT Day 2 Week 5

Tuesday, December 25, 2012 • EnduranceH, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD:

5 - 5 - 5 - 5 - 5

Deadlift

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ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Bike (TUE): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Run (TUE): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Row (TUE): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Ruck (TUE): 10-12 x :30sec, recover 2:00min, hold distance across all efforts, 65-95# ruck/Boots/Utes

Post sport and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Bike (WED): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Run (TUE): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Post sport and distances to comments.


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Comments (7)

Wouter M
on Tuesday, December 25, 2012 at 12:56 am
Merry christmass
To everybody of the CFE thanks for putting up the website, schedule and the ME effort to make a living working thing!
Everybody merry christmass and a happy and extremely sportive 2013, we' ll kick ass (mostly our own) and be proud!
Alan Pamayo
on Tuesday, December 25, 2012 at 12:51 pm
Endurance Ruck
Ruck 12 x 0:30 @91 lbs
100,115,116,118,120,120,121,121,120,122,125,120m
Total Distance: 1418m

Ran on grass field that was dusted with snow.
Brad Williams
on Tuesday, December 25, 2012 at 02:18 pm
12/25/12 WOD
Merry Christmas everyone!! Hope your enjoying the day with your family and friends.

Interval run this morning.
12x30 sec./2 rec.- 1.33 miles total. Did some cadence drills with the metronome after.

Strength & conditioning between family get-togethers. Did this at my friends garage gym. Deadlift- 225,225,230,240,250lbs. Then made up a Christmas Day WOD- 12 min. AMRAP, 12 Reps/12 Exercises- Squats, Push-Ups, 55lb KB Swings, Sit-Ups, Pull-Ups, 20 inch. Box Jumps, 65lb. Sumo Deadlift High Pulls, 25lb. Dumbell Thrusters, Lunge Jumps, Dips, 65lb. Push Press, Burpees- 1 set + Dip. That was brutal.

Enjoy the rest of the day everyone.
PLA
on Tuesday, December 25, 2012 at 03:27 pm
Day 102
S&C (Rx):

365, 385, 405, 445, 460
Chad Brinkley
on Tuesday, December 25, 2012 at 04:25 pm
Run WOD
I did the three sport Run WOD this morning: 12x30 Seconds with 2:00 Rest. Unsure of the distances since I wasn't on a track and I wasn't using a GPS.

I didn't have access to a gym today so I did yesterday's CFE S&C WOD. 5 Rounds of 7 Hand Stand Push Ups (2 25LB Plates + 3 Abmats) and 7 Dead Hang Pull Ups. Time was a very slow 10:53. The HSPU are still super slow for me.

Merry Christmas to all.
Alan Pamayo
on Tuesday, December 25, 2012 at 05:12 pm
S&C WOD
S&C WOD RX'd
225, 275, 295, 315, 335
Scott Harres
on Tuesday, January 08, 2013 at 09:28 am
evening strength
Strength:

185, 205, 225, 245, 265

This is good news, my last 1RM I tested about 6 weeks ago was 275. So, I hit 5 265 after doing 4 sets aka PROGRESS.
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