W.O.D.: Mid Week

Wednesday, May 15, 2013 • EnduranceShort Interval

STRENGTH:

DE: Push Press 8x2 @ 65% on :45

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


CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible In 12:00 Of:

200m - Run

25 - 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:

Swim (TUE): Repeat 1:00 on,1:00 off, until form/pace deteriorates

Bike (TUE): Repeat 1:00 on,1:00 off, until form/pace deteriorates

Run (TUE): Repeat 1:00 on,1:00 off, until form/pace deteriorates

Row (TUE): Repeat 1:00 on,1:00 off, until form/pace deteriorates

Ruck (TUE): Repeat 1:00 on,1:00 off, until form/pace deteriorates, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (TUE): Repeat 1:00 on,1:00 off, until form/pace deteriorates

Bike (WED): Repeat 1:00 on,1:00 off, until form/pace deteriorates

Run (MON): Repeat 1:00 on,1:00 off, until form/pace deteriorates

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


GoRuck Challenge Class 479


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Comments (7)

Von
on Wednesday, May 15, 2013 at 04:38 am
AMRAP
8 Rounds + 50 meters
Char
on Wednesday, May 15, 2013 at 04:42 am
S&C
DE Push Press: 8x2 @ 145#

METCON: 7 rounds + 100

Legs? What are legs?
Brad Williams
on Wednesday, May 15, 2013 at 07:42 am
5/15/13 WOD
Interval bike this morning. 10 minute warm-up, 10 x 1/1 rec. 4 in TT position, 3 on hoods, and 3 in drops. 5 rec. 20 min. tempo with climbing gear at commercials, 5 minute cool-down. Did the 12 Min. Run WOD after- 10 sets + 3 steps.

Stretching for mobility work after. I have my lacrosse ball at school with me so gonna use that some too.
Nice, hard intense, WOD this morning.
Alan Pamayo
on Wednesday, May 15, 2013 at 08:57 am
S-INT Run
Run 4x1min
310m
305m
315m
290m
Total: 1220m
Alan Pamayo
on Wednesday, May 15, 2013 at 12:08 pm
S&C WOD
DE Push Press 8x2 on :45
140lbs

WOD RX'd
7 Rounds + 31m
PLA
on Wednesday, May 15, 2013 at 02:07 pm
Strength (Rx): 135lbs

S&C (Rx): 9 rounds @ 11:52

That burned! Form felt tight and stayed pretty consistent. Was able to turn it up on the last two.
Blas
on Thursday, May 16, 2013 at 09:27 am
Strength- S&C WoD
8 x 2 Push Press @ 52kg

Score: Finished my 8th round with 9 seconds left.

Male, 1,74 cm 76.5 kg
Comments are closed for this post.