W.O.D.: Mid Week

Wednesday, July 24, 2013 • EnduranceShort Interval

STRENGTH:

DE: Sumo Deadlift 8x2 @ 55% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

Run 800m

100 - Push Ups

75 - Kettlebell Swings (1.5/1pood)

50 - Sit Ups

25 - Back Extensions

Run 800m

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 200m, recover 1:00 until form/pace deteriorates

Bike (TUE): Repeat 200m, recover 1:00 until form/pace deteriorates

Run (TUE): Repeat 200m, recover 1:00 until form/pace deteriorates

Row (TUE): Repeat 200m, recover 1:00 until form/pace deteriorates

Ruck (TUE): Repeat 200m, recover 1:00 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 (TUE): Repeat 200m, recover 1:00 until form/pace deteriorates

Bike (WED): Repeat 200m, recover 1:00 until form/pace deteriorates

Run (MON): Repeat 200m, recover 1:00 until form/pace deteriorates

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


Hydrolysates – Where do they fit in?


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Comments (8)

Dave
on Wednesday, July 24, 2013 at 06:25 am
S&C WOD
Sumo Deadlift 205
WOD 19:03 rx
HerbSmith
on Wednesday, July 24, 2013 at 06:36 am
Today´s WOD
19:59
Jon
on Wednesday, July 24, 2013 at 06:54 am
Mid-Week
225 for Sumo-Deadlift
S&C WOD: 19:20(Substituted 800m Row for 800m run because of injured ankle)
Brad Williams
on Wednesday, July 24, 2013 at 02:52 pm
7/24/13 WOD
Interval bike this morning. 20 min. warm-up, 10 x 200m/1 rec. (I have no idea what times were. I was more worried about doing the whole distance. It hurt real bad though), 1 hour tempo 20.7 miles, 5 x 1/2 mile hill repeats (both hills were different gradient), 20 min. cool-down.

Strength & Conditioning this afternoon. 45# for the KB Swings- 15:51 minutes.

Mobility work after both WODS. Great training day today. Felt awesome for bike this AM.
Jimmy G
on Wednesday, July 24, 2013 at 03:21 pm
S&C WOD
SDL - 223#'s 60 sec rest btwn

WOD - 20:54 RX
Ethan
on Wednesday, July 24, 2013 at 04:28 pm
Anyone that can do 75 kettlebell swings with 1.5pood is a beast. Hope I can get there someday!
Alan Pamayo
on Wednesday, July 24, 2013 at 05:06 pm
Rest
Taking today off because my knee is messed up. I am really hoping it is just bruising and temporary pain.
Matt Gw
on Wednesday, July 24, 2013 at 07:30 pm
Wod
Strength - 205#

Wod - 22:17
Comments are closed for this post.