W.O.D.: Mid Week

Wednesday, May 01, 2013 • EnduranceShort Interval

STRENGTH:

ME: Shoulder Press

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

10 - Strict Pull Ups

20 - KB Snatches (1.5/1pood)

40 - Air Squats

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:

"Tabata"

Swim (TUE): 8 x 20:10, use pool or open water

Bike (TUE): 8 x 20:10,  use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x 20:10,  use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (TUE): 8 x 20:10,  use meters or watts

Ruck (TUE): 8 x 20:10, use a good hill use it, full kit plus 65-95# Ruck/Boots/Utes

Post sport and total distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

"Tabata"

Swim (WED): 8 x 20:10, use pool or open water

Bike (MON): OFF

Run (TUE): 8 x 20:10,  use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Post sport and total distance to comments.


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Comments (18)

Tuomas
on Wednesday, May 01, 2013 at 04:23 am
training
shoulder press 2x70-72.5-75 KG
wod: three rounds 11min
Robert
on Wednesday, May 01, 2013 at 06:42 am
Row (TUE): 8 x 20:10, use meters or watts
920 total meters, ranged between 94-99 meters per 20 sec.
RJFL
on Wednesday, May 01, 2013 at 06:58 am
M 5'4" 150lb

S: 95 x 10
115 x 8
120 x 6
125 x 3
135 x 2
135 x 2

SC: 24:31 but had to stop for flag raising and left timer running.
jordan
on Wednesday, May 01, 2013 at 07:19 am
units of measure
For the Rowing machine, it says use meters or watts. Does that mean record the meters or watts produced in 20 seconds as the measure? If this is obvious, I just dont see it sometimes Im still not used to all the lingo
Alan Pamayo
on Wednesday, May 01, 2013 at 07:57 am
S-INT Run
Tabata Run (flat course for total distance)
812m
Kaitlin
on Wednesday, May 01, 2013 at 11:11 am
RE: units of measure
Jordan-- You can use either.Be consistent with whichever you use. Just as on the bike you can record watts if you have a power tap.
Alan Pamayo
on Wednesday, May 01, 2013 at 12:11 pm
S&C WOD
ME Shoulder Press 1RM
150 lbs

WOD RX'd
23:01

That one hurt pretty bad.
Brad Williams
on Wednesday, May 01, 2013 at 01:16 pm
5/1/13 WOD
Interval bike this morning. 15 minute warm-up (cadence, pedal drills, sprints). 2 x (8x20/10) with 6 rec. betweent each. 45 minute tempo after, and 10 minute cool-down. Tabata on the bike is super hard. Did one flat and one kinda hilly.

Mobility work at school and will do more after.
Adam
on Wednesday, May 01, 2013 at 04:07 pm
S&C 3S Swim
Roughly 160m on tabata swim

DE worked to 1RM 205(f)

S&C rx'd 17:20
PLA
on Wednesday, May 01, 2013 at 05:34 pm
Day 229
Strength (Rx):

135 x 5
165 x 3
185 x 1
205 x F,1

S&C (1.5 pood KBS = 55lb DBS): 9:09

Took some anger out on that wod. Very fun!

Spinal erectors are tapped out. Looking forward to just running tomorrow.
Conor
on Wednesday, May 01, 2013 at 05:51 pm
S&C WOD
ME: Shoulder Press - 135lbs (PB)

WOD
21.50

Brutal workout.
PLA
on Wednesday, May 01, 2013 at 07:15 pm
Woops
Did swings instead of snatches. Doh! Clearly unfocused today.
Brad Smith
on Wednesday, May 01, 2013 at 07:21 pm
strength wod
Still sick coughing and hacking stuff up, so didn't want to go to the gym and be "that guy" so did the wod at home and had to sub burpees for snatches as I don't have anything at home to use for snatches - 16:43.

This one was rough
Joeyg
on Thursday, May 02, 2013 at 10:42 pm
brutal!
ME: press 175lbs

WOD: 13:06

Brutal! 5'8 175lbs
sdruss00
on Friday, May 03, 2013 at 10:56 am
5-1-2013
S&C: 17:28 (3 rnds & 25# DB Snatch)
Ronald
on Tuesday, May 07, 2013 at 06:35 am
Dumb question
What does 8 x 20:10 mean for the ruck or run?
Kaitlin
on Tuesday, May 07, 2013 at 08:36 am
RE: Dumb Question
8 rounds of 20 seconds of work 10 seconds rest.
The 20 seconds of work is all out.
Erin
on Thursday, May 23, 2013 at 05:01 pm
PLA WHOOPS
I did the same thing.... kinda peeved at myself
Comments are closed for this post.