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

Friday, December 28, 2012 • EnduranceH, L-INT, Long Interval

STRENGTH:

ME: Bench Press

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

10 - Sumo Deadlift High Pulls (85/65)

20m - Overhead Walking Lunge (85/65)

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 (THU): 4-6 x 2:00 on, 2:00 off, hold distance across all efforts

Bike (THU): 6-8 x 2:00 on, 2:00 off, hold distance across all efforts

Run (THU): 6-8 x 2:00 on, 2:00 off, hold distance across all efforts

Row (THU): 6-8 x 2:00 on, 2:00 off, hold distance across all efforts

Ruck (THU): 6-8 x 2:00 on, 2:00 off, 65# ruck/Boots/Utes, hold distance across all efforts

Post sport and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 4-6 x 2:00 on, 2:00 off, hold distance across all efforts

Bike (SAT or T/TT): 6-8 x 2:00 on, 2:00 off, hold distance across all efforts

Run (SUN or T/TT): 6-8 x 2:00 on, 2:00 off, hold distance across all efforts

Post sport and distances to comments.


Kai Borg


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Comments (11)

Jack
on Friday, December 28, 2012 at 12:36 pm
WOD
STR: ME Bench
5 x 135, 3x205, 3x215, 2x225, 2x235, 2x255, 1x265

Cond:
done with 45# bar, 10 sdhp, 20m waling overhead lunge

7:38
Alan Pamayo
on Friday, December 28, 2012 at 01:06 pm
Endurance Ruck
Ruck 8 x 2:00
337,370,337,370,340,370,345,370m
Total Distance: 2839m
Kyle t
on Friday, December 28, 2012 at 01:17 pm
Wod
Did Wendler press week 1 and 6 sets of row wod this morning.

S&C wod: 11:08 rx

Didn't think it'd be so difficult :/
Krusty505
on Friday, December 28, 2012 at 01:28 pm
WOD
Mobility, warmup

Bench press ME 145,155,165,185,195

5RFT 10SDHP, 20m walking lunge (60lb) 8:00 this was mush harder than I thought it would be. Glad I didn't go for more weight!

Jump rope running drill.

Bought "Power, Speed, Endurance" yesterday. Very good read so far, but after Monday 1/7, I will have to take an extended break due to back surgery!
Sean F
on Friday, December 28, 2012 at 03:05 pm
Str-135x7, 155x4, 160x3, 165x3, 170x2, 175x2, 180x1, 185(F)
S&C-17:13 Rx'd
Gasses from too little sleep and house full of sickness in the past week. Great WOD, lunges were as painful as expected.
Ross
on Friday, December 28, 2012 at 03:49 pm
WOD
ME: Had to do floor press instead. Worked up to a new 1rm PR of 225.

S&C: The gym space was all taken up, so I had to do the lunges stepping out and back. I don't know if that's supposed to be tougher, but it sure felt like it. I scaled it down to 75 and it still took a while. 17:35
Brad Williams
on Friday, December 28, 2012 at 03:50 pm
12/28/12 WOD
Interval swim this morning. 6 x 2min/2rec.-112,111,112,112,110,113 yds. (at Saginaw YMCA poool). That was really hard.

Having the flu for a day put me behind on nutrition/hydration and I could really tell the difference. Hopefully, I've caught back up some today.
Alan Pamayo
on Friday, December 28, 2012 at 05:15 pm
S&C WOD
ME Bench Press 1RM 215 lbs

WOD RX'd
10:30
Jake Fisher
on Friday, December 28, 2012 at 05:49 pm
Kai & Daily Results
Hey, someone get Kai a burger; he doesn't look like he's eating well enough ;)

Bench Press (ME) 3x6 = 180# PR (+5#)
95(8),125(5),135(5),155(3),175(3),180(3)

I did the WOD as Rx'd but stopped at 12:00. I finished all of Round 4 + 10 Sumo DLHP. This was the first time I had ever did OH Walking Lunges with a loaded barbell. I've only ever done them w/ a 45# plate (max). So that was exciting. AND HORRIBLE!!
PLA
on Saturday, December 29, 2012 at 02:14 am
Day 105
Strength (Rx):

250X2
260X2
270X2
270X2
275X2

S&C*: 5:43

*Rushing to get to work I misread and performed the lunges with the bar on my back. I'm sure it doesn't compare in difficulty to what was prescribed. Will be sure to try this again.
Lindakatarina Ek
on Saturday, December 29, 2012 at 08:29 am
Lindakatarina
I did todays WOD one hour after running 4x 8 on/ 2 off that was really horrible.


BenchPress 125,21 Ibs

WOD RX (66 Ibs)

11.15
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