W.O.D.: Mid Week

Wednesday, August 28, 2013 • EnduranceMid Week

STRENGTH:

ME: Box Squat

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


CFE STRENGTH & CONDITIONING WOD:

25 - 20 - 15 - 10 - 5

Double Unders

GHD Sit Ups

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 4:00 on, 4:00 off until form/pace deteriorates

Bike (TUE): Repeat 4:00 on, 4:00 off until form/pace deteriorates

Run (TUE): Repeat 4:00 on, 4:00 off until form/pace deteriorates

Row (TUE): Repeat 4:00 on, 4:00 off until form/pace deteriorates

Ruck (TUE): Repeat 4:00 on, 4:00 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 (WED): Repeat 4:00 on, 4:00 off until form/pace deteriorates

Bike (MON): Repeat 4:00 on, 4:00 off until form/pace deteriorates

Run (TUE): Repeat 4:00 on, 4:00 off until form/pace deteriorates

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


Simpleology Endurance--The Ultimate Life Skill


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Comments (2)

Brad Smith
on Wednesday, August 28, 2013 at 05:34 am
3s swim wod
250 yard repeats with 1:1 rest (4:14, 4:19)
Brad Williams
on Wednesday, August 28, 2013 at 03:52 pm
8/28/13 WOD
Interval swim this AM. 800m Warm-Up (Freestyle, 5 Beat Kick, Fin Kick, Statue of Liberty, Float & Paddle), 4 x 4 min./4 rec.- 208m, 207m, Alt. 50m Kick/Freestyle- 165m, Alt. 50m Pull/Freestyle- 180m, 200m Cool-Down.

Strength & Conditioning after school. Did this in my schools gym so I could use the mats. No Box Squats because of no weights.
Subbed Single Unders (3-1 ratio) for DU's and Sit-Ups for GHD Sit-Ups- 4:09 min.

Foam Roller and Lacrosse Ball smashes after each. Felt good to be swimming again. Wanted to run, but decided to wait one more day.
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