W.O.D.: H Mid-Week 6

Wednesday, January 02, 2013 • EnduranceH, Long Interval

STRENGTH:

DE: Shoulder Press 7x2 on :45sec @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

15 - 12 - 9

Power Clean (135/95)

Ring 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): 8-12 x 100m on 2:30, hold efforts within 3-5 seconds

Bike (TUE): 8-12 x 2k, spin/recover 2:00, hold efforts within 3-5 seconds

Run (TUE): 6-10 x 600m, recover 2:00, hold efforts withing 3-5 seconds

Row (TUE): 6-10 x 750m, recover 2:00, hold efforts within 3-5 seconds

Ruck (TUE): 6-10 x 1k, recover 2:00, hold efforts within 3-5 seconds, 60# ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 8-12 x 100m on 2:30, hold efforts within 3-5 seconds

Bike (WED): 8-12 x 2k, spin/recover 2:00, hold efforts within 3-5 seconds

Run (TUE): 6-10 x 600m, recover 2:00, hold efforts withing 3-5 seconds

Post sport and times to comments.


Fix The Feet, Fix The Knees


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Comments (18)

Daniel Smith
on Tuesday, January 01, 2013 at 07:36 pm
Great article!!
I totally suffer from the same thing! It has been hard but forcing to walk/run with my foot in has been beneficial!! Great article!!!
Bobby
on Tuesday, January 01, 2013 at 07:58 pm
Question?
For the strength WOD, what does 7 x 2 mean? Does it mean 7 sets for 2 reps or 7 reps for 2 sets?
Kaitlin
on Wednesday, January 02, 2013 at 05:25 am
RE:Question?
Bobby-- 7x2 means 7 sets of 2 reps. Wods are listed as sets then reps. Answers to questions such as this are in the FAQ and workout legend.
JenJ
on Wednesday, January 02, 2013 at 06:04 am
re: Question?
Bobby - the first one.

As mentioned in the S&C section of the FAQ -

"What does 5x3 mean?

5 Sets of 3 reps Wods are listed as sets then reps."
Brad Williams
on Wednesday, January 02, 2013 at 06:25 am
1/2/13 WOD
Interval bike this morning. 12 x 4 minutes/2 recovery. Kept a higher gear to simulate climbing.

Strength & conditioning about 30 minutes later. Press- 75lbs w/green Spri bands. Circuit- my Power Clean is horrible, so I scale big time. 60lbs. for Power Clean- 4:49 minutes. Concentrated on getting my elbows high for rack position.

Mobility after. Felt good to be back on bike. Haven't ridden in over a week.
Krusty505
on Wednesday, January 02, 2013 at 10:12 am
WOD
Various mobility work 10min

Row 2K 7:37

Overhead press: 7x2 on :45 100#

For time: 15-12-9 power cleans (90#), dips (7:00)
Jack
on Wednesday, January 02, 2013 at 10:40 am
WOD
STR: 7x2 on :45 @ 115#

WOD: @ 135# PC with modified ring dips (feet out front on a bench). 15-12-9

6:36
michael t
on Wednesday, January 02, 2013 at 11:44 am
WOD
DE: Rxd @ 85#
S&C: 135# set one, 115# sets 2 & 3; dips on regular dip rack (no rings); broken sets; time: 12:33
Brian B
on Wednesday, January 02, 2013 at 12:21 pm
1/2/13 WOD
Strength: 7x2 on :45 @ 135#

S&C: @ 135# 15 - 12 - 9

4:05
Ross
on Wednesday, January 02, 2013 at 01:48 pm
WOD
SS Run: 10x600 at 6 min pace. 1 calf was tight, so I didn't go as fast as I could have.

DE Shoulder press @95
S&C: scaled to 95 (should have scaled to 115) 3:58
Alan Pamayo
on Wednesday, January 02, 2013 at 01:58 pm
Endurance Run
Run 6x600m
2:21, 2:24, 2:26, 2:24, 2:24, 2:22
RDS
on Wednesday, January 02, 2013 at 03:36 pm
1.2.13
7X2 @ 115# on :45

15-12-9
135# PC / Ring Dip (Assisted with a light band)

6:08

5X750M Row: 2:41-2:44
RDS
on Wednesday, January 02, 2013 at 03:37 pm
1.2.13
7X2 @ 115# on :45

15-12-9
135# PC / Ring Dip (Assisted with a light band)

6:08

5X750M Row: 2:41-2:44
Jake Fisher
on Wednesday, January 02, 2013 at 04:57 pm
Daily Results
S.Press (DE) 7x2 on :45 @ 65% 1RM
= 80# Rx'd
>> focused on creating speed on the bar, fast explosive movements

WOD = 5:10 Rx'd
>> Felt the gluten toxins taking control of my body ;) Plus my hammies/groin are painfully shredded from the back squats, deadlifts, and thrusters this week. Could barely use my posterior chain to move the weight tonight. Ugh!

Spent an hour doing mobility & smashing my bits... Doesn't feel like it helped. Hopefully tomorrow is different story. Definitely taking a rest day!
Alan Pamayo
on Wednesday, January 02, 2013 at 05:50 pm
S&C WOD
DE Shoulder Press 7x2 @100lbs

WOD RX'd
4:28
Chad Brinkley
on Wednesday, January 02, 2013 at 06:03 pm
Bike WOD
I did the 3 Sport Bike WOD this afternoon: 3:00 Warm Up; 12 x 2K with 2:00 Rest (Intervals were 3:42/3:42/3:42/3:42/3:42/3:41/3:43/3:35/3:43/3:43/3:48/3:49); 2:00 Cool Down + Mobility.

This morning, I did the local S&C WOD:
Strength: EMOM for 15:00 - 2 Squat Cleans on the Odd Minutes (95-95-115-115-125-135-145 PR-145) and 15 Sit Ups on the even minutes.

Conditioning: 15-12-9 reps of Ballslams @50LB, Ring Dips, Game Standard Box Jumps @24" (Time was 5:20 RX... I set up my box too far from the rings and lost some time in transition... Probably should have been sub 5:00).

Super tired today. Long intervals were tough this week. Really looking forward to a recovery day tomorrow.
Chase Dickinson
on Thursday, January 03, 2013 at 05:04 am
S&C WOD
15-12-9
Power Clean, 135lb
Ring Dips

4:09
PLA
on Thursday, January 03, 2013 at 12:49 pm
Day 110
Strength (Rx): 125lb

S&C (Rx): 3:56
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