W.O.D.: I L-INT Day 2 Week 10

Friday, March 15, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH:

DE: Push Jerk 7x3 on :45 @ 60% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

Tabata Squats

then

As Many Reps As Possible In 4:00 of:

Muscle Ups

Post Tabata score and number of muscle ups 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 (THU): Repeat 500m recover 3:00 until form/pace deteriorates

Bike (THU): Repeat 2M, recover 3:00 until form/pace deteriorates

Run (THU): Repeat 1M, recover 3:00 until form/pace deteriorates

Row (THU): Repeat 1600m, recover 3:00

Ruck (THU): Repeat 1M, recover 3:00 until form/pace deteriorates, 55# Ruck/Boots/Utes

Post sport, distances, number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT or LI): Repeat 500m recover 3:00 until form/pace deteriorates

Bike (OFF): OFF

Run (FRI): Repeat 1M, recover 3:00 until form/pace deteriorates

Post sport, distances, number of intervals to comments.


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Comments (9)

Brad Williams
on Friday, March 15, 2013 at 05:22 am
3/15/13 WOD
Drill swim this morning. 1400m (Kick, Head Lead, 6-3-6, Kick Board with 1 Arm, Skulling, Pull, Swim). Then, did 1 500m set- 10:54. I could tell I was tired from the drills because I faded fast. 100m cool-down.

5K progressive tempo run after. Started at 7:35 pace and move up 5 seconds each time on treadmill. Felt really good about this and once I got into a rhythm I think I coulda went faster. 7 minute easy run and drill cool-down. Mobility shortly after.
Derek M
on Friday, March 15, 2013 at 07:20 am
Rest Day(s)
No wods today, probably tomorrow...getting an MRI Arthrogram on both hips. Been diagnosed with bilateral FAI, now checking for torn labrums/soft tissue damage. Not a fun time.
Geoff S.
on Friday, March 15, 2013 at 12:25 pm
Spring fever...
A bit of limited time today and shoulders pretty sore from the kettlebell swings and pull-ups earlier in the week. Did some stretching, rolling and knocked out the DE 7x3 push presses @ 115#'s.
PLA
on Friday, March 15, 2013 at 03:02 pm
Day 182
Strength (Rx): 140lbs

S&C (4:00 AMRAP MU = 2:00 Ring PU, 2:00 Ring dip AMRAP):

Tabata score: 22
31 PU/ 31 dip
Chad Brinkley
on Friday, March 15, 2013 at 03:25 pm
Swim WOD
In the AM, I did the 3 Sport Swim WOD: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 2 x 500 with 3:00 Rest (Times were 9:55 and 9:42), 200 Cool Down + Mobility.

In the PM, I did the 13.2 WOD: 10 Minute AMRAP of 5 Shoulder to Overhead @115, 10 Deadlift @115, 15 Box Jumps @24". Score was 245 RX. My rounds were slower than I thought they would be, but I was consistent throughout.
Brad Williams
on Friday, March 15, 2013 at 03:53 pm
5K Progressive Run
Forgot to post tempo run time it was around 23:11 give or take some with it taking about 30 seconds for the treadmill to get up to speed. Ended around 7:09 pace.
Jake Fisher
on Friday, March 15, 2013 at 05:07 pm
Daily Results
Run 1:00 ON / 1:00 OFF x6 = 1.09 M
>> 0.17, 0.17, 0.18, 0.19, 0.19, 0.19

Push Jerk & Alternating Split Jerk (DE) @ 115# >> 7x3 on :45 @ 60% 1RM

Tabata Squats = 95 Reps

Muscle-ups w/ Roll-over in 4:00 = 12

Then 20:00 of yoga & breathe work
Alan Pamayo
on Friday, March 15, 2013 at 07:34 pm
S&C WOD
DE Push Jerk 7x3 @135 lbs

WOD RX'd
Tabata Squats: 152
Muscle Ups: 0 (8 attempts)
Krusty505
on Sunday, March 17, 2013 at 10:34 am
Sworkit
20m Sworkit in hotel room
Comments are closed for this post.