W.O.D.: I Mid-Week 9

Wednesday, March 06, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH:

DE: Front Squat 10x2 @ 65% 1 RM

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

5 / 5 - KB Snatch (1.5/1pood)

5 / 5 - Pistols

25 Double Unders

Post time to comments.


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): Repeat 250m, recover 2:00 until form/pace deteriorates

Bike (TUE): Repeat 2k, recover 2:00 until form/pace deteriorates

Run (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates

Row (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates

Ruck (TUE): Repeat 2k, recover 2:00 until form/pace deteriorates

Post sport, times, and number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): Repeat 250m, recover 2:00 until form/pace deteriorates

Bike (WED): Repeat 2k, recover 2:00 until form/pace deteriorates

Run (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates

Post sport, time, and number of intervals to comments.


MobilityWOD


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Comments (13)

Alan Pamayo
on Wednesday, March 06, 2013 at 08:20 am
L-INT Row
Too much snow still on the side streets, so did the rowing WOD instead of running

Row 5x1k
4:04
3:57
3:54
4:03
4:06
Kyle T
on Wednesday, March 06, 2013 at 09:39 am
WOD
Wendler DL Week 2
225x3, 240x3, 255x6
Snatch work

WOD: 8:46 rx
Geoff S.
on Wednesday, March 06, 2013 at 11:05 am
Sluggish Wednesday
Feeling a bit sore and sluggish today so decided to forgo the S&C. Just did the DE @ 105#, skill work and stretching.
Jake Fisher
on Wednesday, March 06, 2013 at 11:47 am
Daily Results (Running Skills)
SKILLS/DRILLS:
- 1000m Run while Jump Roping
- 1000m Run w/ Running Suspenders (FAIL! Bands kept flying off),
-Technique Run 1000m using moderate to easy pace = 3:29
rds
on Wednesday, March 06, 2013 at 11:53 am
Wednesday...
10X2 Front Squats Mixed between 135 and 155#

5 RFT:
5 KB Snatches Right/Left (1.5 Pood)
10 Goblet Squats (1.5 Pood)
25 Plate Jumps (12")

Lunch Row
1K / 2:00 Rest
3:32.6
3:34.6
3:36.1
3:38.2
3:36.3
Alan Pamayo
on Wednesday, March 06, 2013 at 12:31 pm
S&C WOD
DE Front Squat 10x2 on 0:45 @170 lbs

WOD (1.5 Pood KB POWER Snatches, Pistols on a box)
9:12
PLA
on Wednesday, March 06, 2013 at 02:26 pm
Day 173
Strength (Rx on :45): 205lbs

S&C (1.5 pood KB Snatch = 55lb DB Snatch): 7:20

That one hurt all over.
Brad Williams
on Wednesday, March 06, 2013 at 03:54 pm
3/6/13 WOD
Intervals on the bike this morning. 15 min. warm-up, 10 x 4 min./2 rec. (went by time since on trainer), 15 min. cool-down.

No workout after school since I'm tapering off this week and keeping the volume down. Got in some good mobility work though. Rest day tomorrow which is always nice since it allows me to sleep in some and not get up at the crack of dawn to train.
Chad Brinkley
on Wednesday, March 06, 2013 at 04:59 pm
Bike WOD
I did the 3 Sport Bike WOD this PM. 5:00 Warm Up + Drills; 6 x 2K with 2:00 Rest (Times were 3:40, 3:38, 3:42, 3:40, 3:40, 3:42); 8:00 Cool Down + Mobility.

This AM I did the local S&C WOD:
Strength: 7x1 Power Clean (95, 115, 135, 155, 175, 185F, 185F)

Conditioning: 7 Minutes - 60 Wallballs (20 LB to 10') + 40 Burpees. With any remaining time, complete as many Power Cleans @155 as possible. Score was 107 Reps.
Jack
on Wednesday, March 06, 2013 at 05:15 pm
WOD
W/U [1min jump rope (128), done pre run only once], 2 x 200m @ 7:30m pace, 10 pass through, 30 sec samson stretch, 10 sit-ups, 10 back extension, 10 pull-ups, 10 push-ups for 3 rounds.

STR: DE @ 150# on :60

Cond: 40# cb and pistols on box

13:48
Shane S.
on Wednesday, March 06, 2013 at 06:00 pm
WOD
DE: 10x3 @ 135lbs Floor Press on :45 sec

S&C WOD
Every 2:00 for 14:00 (7 rounds +/-)
2 Power Snatch
1 Snatch
3 Overhead Squat
*Increasing load every round*

95#
100#
110#
115#
125#
130#
140#
145# - did this round because I lost count >_<
Lauren
on Wednesday, March 06, 2013 at 06:37 pm
this is NOT a ruck run
I just started one of the outlined templates on the military athlete videos using ruck/run in a two sport format. I went back to the beginning (E cycle) to start there and some of the initial ruck workouts say as guidance "this is NOT a ruck run"

Does that mean I'm supposed to walk as fast as possible? or, in the case when the pace is specified, maintain the pace without running? Or does it just mean the interval isn't supposed to be an all out sprint?

Thanks for the help! Semper Fi
PJ
on Thursday, March 07, 2013 at 03:32 pm
re: this is NOT a ruck run
Hey Lauren,

You are correct... Maintain the highest intensity you can without running. If it seems easy then up the weight or find a hill! :)

If you have more questions feel free to email me pj [at] 623sc [dot] com
Comments are closed for this post.