W.O.D.: I Mid-Week 12

Wednesday, March 27, 2013 • EnduranceI, Mid, Short Interval

STRENGTH:

ME: Snatch

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


CFE STRENGTH & CONDITIONING WOD:

"Randy"

For Time:

75 - Power Snatchs (75/55)

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): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on

Bike (TUE): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on

Run (TUE): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on

Row (TUE): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on

Ruck (TUE): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on 55-75# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (TUE): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on

Bike (WED): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on

Run (MON): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on

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


Genetic Potential TV Episode 1


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Comments (14)

j
on Wednesday, March 27, 2013 at 12:25 am
So what does 75- power snatch (75/55) even mean?
Alan Pamayo
on Wednesday, March 27, 2013 at 04:43 am
S-INT Run
S-INT Run
Total Distance: 1.23M
Shane S.
on Wednesday, March 27, 2013 at 07:17 am
032713
WU: 10 min Bike
Mob: Squat Rx (abbrev), Hamstring Floss and Smash, Popliteal Smash
S: ME Snatch - up to 190# x 1 (PR)
WoD: High-Bar Back Squat 5x5 @ 225#
Derek
on Wednesday, March 27, 2013 at 09:21 am
BMack and KStarr show? Hell yes
Kaitlin
on Wednesday, March 27, 2013 at 10:09 am
75 power snatches 75lb for men 55lb for women.
PLA
on Wednesday, March 27, 2013 at 02:04 pm
Day 194
Strength (Rx):

135 x 3
155 x 2
170 x F, 1, F
155 x 3

S&C(Rx): 4:51
rds
on Wednesday, March 27, 2013 at 03:18 pm
Daily WOD
What does 75 - Power Snatches (75/55) mean?

For me it means about 3 minutes of thinking "Hey this isn't bad." Followed by 2:14 of "I am going to freakin' drown."

"Randy" 5:14
David M
on Wednesday, March 27, 2013 at 04:08 pm
ME Snatch: 190
Randy: 4:33 (been down for a while my PR is 3:56) but happy with my effort
Airdyne cals for bike:27, 25, 24, 28, 24, 24, 24, 21, 23
Brad Williams
on Wednesday, March 27, 2013 at 04:09 pm
3/27/13 WOD
Interval bike this morning. 15 minute warm-up, 45 min. tempo/5 rec. 45 sec. intervals which put me in a lot of bother after the tempo portion of the ride. 10 minute cool-down.

1 more day of school then Spring Break. Can't wait to have a week off from the kiddies.
Burk
on Wednesday, March 27, 2013 at 05:00 pm
Elizabeth and Conditioning
"Elizabeth" 11m37s

45 sec runs

2:00 - .15 mi
1:45 - .16 mi
1:30 - .17 mi
1:15 - .17 mi
1:00 - .17mi
:45 - .15 mi
:30 - .15mi
:15 - .13 mi
Jacob Fisher
on Wednesday, March 27, 2013 at 05:04 pm
Daily Results
Shoulder not exactly ready for today's programming... So here's what I did:

3 RFT of:
30 Hang Cleans, 75#
20 Double Unders
10 HSPU
= 8:29

Did some running skills & drills. Gearing up to the beautiful Spring weather in Nebraska :) FINALLY A WEEK IN THE 50-60s!
Chad Brinkley
on Wednesday, March 27, 2013 at 05:27 pm
Run WOD
I did a modified version of the 3 Sport Run WOD this PM: 400 Warm Up + Drills; 200 meter run, 2:00 Rest (Time was 0:36), 200 meter run, 1:45 Rest (Time was 0:38), 200 meter run, 1:30 Rest (Time was 0:36), 200 meter run, 1:15 Rest (Time was 0:37), 200 meter run, 1:00 Rest (Time was 0:38), 200 meter run, 0:45 Rest (Time was 0:39), 200 meter run, 0:30 Rest (Time was 0:42), 200 meter run, 0:15 Rest (Time was 0:42); 2:00 Rest; 1200 Meter Cool Down + Mobility. This WOD was really painful in all three modalities.

I did the local S&C WOD in the AM:
5 Minutes Skill work on Hand Stand Push Ups - I got my first RX hand stand push up today.

5 Minutes Skill Work on Muscle Ups - Working on opening the hips up and throwing the upper body through the rings.

Strength: Accumulate a total of a 4 minute plank hold.

20 MInute AMRAP: 400 Meter Run, 30 Double Unders, 20 Ring Rows, 10 Toes to Bar (4 Rounds + 300 Meter Run RX)
Alan Pamayo
on Wednesday, March 27, 2013 at 06:45 pm
S&C WOD
ME Snatch 1RM
165 lbs

WOD RX'd (75lbs)
5:24
Krusty505
on Thursday, March 28, 2013 at 06:01 am
Trainer
Bike trainer
5 min warmup
15 tempo
5 cool down
Comments are closed for this post.