W.O.D.: Mid Week

Wednesday, June 12, 2013 • EnduranceLong Interval

STRENGTH:

DE: Push Press 7x3 @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time Of:

Run 400m

15 - Hang Squat Cleans (95/75)

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:

"Tosh"

Swim (TUE): 3 x (50 m/y, 100 m/y, 200 m/y) recover 1:1 work/recover ratio

Bike (TUE): 3 x (1/2M, 1M, 2M) recover 1:1 work/recover ratio

Run (TUE): 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio

Row (TUE): 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio

Ruck (TUE): 3 x (400m, 800m, 1200m) recover 1:1 work/recover ratio, 65# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

"Tosh"

Swim (MON): 3 x (50 m/y, 100 m/y, 200 m/y) recover 1:1 work/recover ratio

Bike (WED): 3 x (1/2M, 1M, 2M) recover 1:1 work/recover ratio

Run (TUE): 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio

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


Running On Ice


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Comments (11)

Brad Williams
on Wednesday, June 12, 2013 at 04:51 am
6/12/13 WOD
Intervals on the bike this morning. 20 min. warm up (spin, 1 leg drills, pick-ups) 3 X (90 sec.+3 min.+6 min.)
10 min. cool-down. That was brutal today. Mixing climbing and flats was a good simulation for me.

Will get in mobility work after school. Might try to get in an S&C WOD. If I make one up I will post.
Frank the Tank
on Wednesday, June 12, 2013 at 05:45 am
Conditioning WOD
9.29
thomas pal
on Wednesday, June 12, 2013 at 10:26 am
programming
can we just jump into any day now as the old programming had Letters at the start of each program.
Alan Pamayo
on Wednesday, June 12, 2013 at 11:46 am
L-INT Run
Tosh
#1- 0:36, 1:28, 2:24; (Total - 4:28)
#2- 0:39, 1:32, 2:30; (Total - 4:41)
#3- 0:39, 1:36, 2:24; (Total - 4:39)
Jake Woldstad
on Wednesday, June 12, 2013 at 02:45 pm
Intensity for Life
I did 75 pounds for the barbell work. Working on building strength, which seems challenging for me.

Did the conditioning wod in 11:56. More thoughts here: http://www.intensityforlife.com/20130612/
PLA
on Wednesday, June 12, 2013 at 02:51 pm
Strength (Rx): 145lbs

S&C (Rx): 8:43

First run on toe. Not bad just lots of kinks from foot being stiff for a week.
Brad Smith
on Wednesday, June 12, 2013 at 03:34 pm
3s swim wod
Swim: 3 x (50, 100, 200 yards) 41, 1:37, 3:40. 41, 1:43, 3:42. 41, 1:46, 3:50 - average 41, 1:42, 3:44
Joe Lee
on Wednesday, June 12, 2013 at 04:11 pm
Strength (Rx): 140#

S&C WOD(Rx): 9:26
Alan Pamayo
on Wednesday, June 12, 2013 at 04:24 pm
S&C WOD
DE Push Press 7x3 on :60
140 lbs

WOD RX'd
8:31
Chad Brinkley
on Wednesday, June 12, 2013 at 05:29 pm
Bike WOD
I did the Bike WOD this PM: Warm Up + Drills; Tosh - 3 rounds of 1/2 mile, 1 mile, 2 mile with 1:1 Work:Rest (Splits were 1:23/2:48/5:33/1:24/2:48/5:35/1:26/2:47/5:34); Cool Down + Mobility.

In the AM, I did the local S&C WOD:
STRENGTH: 15:00 to find a 1 RM Hang Squat Clean (95, 115, 135, 145, 155, 165F, 165)
CONDITIONING: 30 Ring Rows, 25 Hang Squat Clean @95, 20 Ring Rows, 15 Hang Squat Clean @95, 10 Ring Rows, 5 Hang Squat Clean @95 (Time was 9:27 RX).
Burnsy
on Wednesday, June 12, 2013 at 07:13 pm
Wednesday, June 12, 2013
ME: Push Press - 220
DE: Push Press 7x3 - 155
Conditioning WOD - 13:01

No endurance today. Rest tomorrow.
Comments are closed for this post.