W.O.D.: Mid Week

Wednesday, July 10, 2013 • EnduranceShort Interval

STRENGTH:

DE: Deadlift 8x2 @ 50% 1RM

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 15:00 Of:

15 - KB Swings (1.5/1pood)

30 - Box Jumps (20")

Post number of rounds 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 :30 on, :30 off until form/pace deteriorates

Bike (TUE): Repeat :30 on, :30 off until form/pace deteriorates

Run (TUE): Repeat :30 on, :30 off until form/pace deteriorates

Row (TUE): Repeat :30 on, :30 off until form/pace deteriorates

Ruck (TUE): Repeat :30 on, :30 off until form/pace deteriorates, 50# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): Repeat :30 on, :30 off until form/pace deteriorates

Bike (MON): Repeat :30 on, :30 off until form/pace deteriorates

Run (TUE): Repeat :30 on, :30 off until form/pace deteriorates

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


Aaron Mann, CrossFit Station


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Comments (8)

Brad Williams
on Wednesday, July 10, 2013 at 06:44 am
7/10/13 WOD
Drill swim first. Worked on high elbow and getting stroke cadence faster. After 300m warm-up, I did a 400m TT. First 200m regular cadence -4:07, second 200m faster cadence- 3:45, 7:52 minutes. Pretty happy with that. Going to keep drilling high elbow and cadence.

Strength & Conditioning after. Deadlifts- 120#. 15 minute AMRAP RX'd- 4 sets + 15 KB Swings + 29 Box Jumps. Not getting the last one is gonna bug me all day.

Week #6 Cadence Run after. Felt pretty good doing that. Cadence was back up to there and I felt comfortable at 7:09 pace for the 6 min. at 94-96.

Mobility work after and through day.
Ian McDonald
on Wednesday, July 10, 2013 at 07:28 am
CFE WOD
8 rounds
Travis
on Wednesday, July 10, 2013 at 12:17 pm
CFE WOD
Swim in the morning
2x(150,100,50, 50 kick, 100 drill, 50 kick)

S&C at lunch
Deadlifts @ 170
WOD as Rx'd - 3 sets + 15KB swings + 20 box jumps. Maybe went too heavy on the deadlifts and it hurt the S&C wod.

Feeling much stronger than I ever have since starting CFE 2 months ago. The change in body composition is amazing and I had a 12min PB in my first oly tri this season!
Alan Pamayo
on Wednesday, July 10, 2013 at 01:24 pm
S&C WOD
DE Deadlift 8x2 on :45
RX'd @200 lbs

WOD RX'd
7 Rounds + 7 KB Swings
Pablo Medina
on Wednesday, July 10, 2013 at 03:53 pm
Results
DE: 10x3 163 lbs on the minute

Metcon: 5 rounds+28 box jumps

Yesterday, i had my oly lifting class: a lot of hang snatches :)
huffmaster
on Wednesday, July 10, 2013 at 04:44 pm
wod
Deadlifts @ 245lb on :90

5 Rounds
+ 15 KB
+ 9 Box Jumps

No box, stacked bumpers, only 14".
Chad Brinkley
on Wednesday, July 10, 2013 at 05:45 pm
Bike & Swim WODs
7/9/2013: I did the 3 Sport Bike WOD in the PM: Warm Up + Drills; 40 x 30 Second On with 30 Second Rest (distances were roughly .18 miles per interval), 5:00 Cool Down + Mobility.

I did the local S&C WOD in the AM - "HOPE" - 3 Rounds for REPS of 1 Minute Burpees, 1 Minute Power Snatch @75, 1 Minute Box Jumps @24", 1 Minute Thrusters @75, 1 Minute of Chest to Bar Pull Ups, 1 Minute of Rest. Score was 223 RX (I was happy that I was consistent across the three rounds - 75/75/73).

7/10: I did a modified version of the 3 Sport Swim in the PM: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 16 x 50 yards with 30 seconds rest (intervals were consistently between 48-49 seconds), 400 Cool Down + Mobility.

I did the local S&C WOD in the AM:
Strength: 7 x 1 Clean + Push Jerk (95/115/125/135/145/155/165PR)
Conditioning: 6 Minutes (For the first 20 seconds of each minute perform max rep double unders, rest 10 seconds, for the remaining 30 seconds of each minute complete max rep Clean & Jerk @135 LB). Score was 120 total reps RX.
Brad Smith
on Wednesday, July 10, 2013 at 06:22 pm
3s swim wod
100 yard warm up. 100 yard kickboard. 50 yard each arm pull. 50 yard repeats with 1:1 rest (39.95, 41.86, 44.26, 44.72, 44.55, 46.48, 44.17)
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