W.O.D.: Mid Week

Wednesday, September 04, 2013 • EnduranceShort Interval

STRENGTH:

DE: Box Squat 10x2 @60% on :60 sec

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


CFE STRENGTH & CONDITIONING WOD:

21 - 15 - 9

Overhead Squat (115/75)

Chest to Bar Pul 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 200m, recover 2:00 until form/pace deteriorates

Bike (TUE): Repeat 200m, recover 2:00 until form/pace deteriorates

Run (TUE): Repeat 200m, recover 2:00 until form/pace deteriorates

Row (TUE): Repeat 200m, recover 2:00 until form/pace deteriorates

Ruck (TUE): Repeat 200m, recover 2:00 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 200m, recover 2:00 until form/pace deteriorates

Bike (WED): Repeat 200m, recover 2:00 until form/pace deteriorates

Run (MON): Repeat 200m, recover 2:00 until form/pace deteriorates

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



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Comments (7)

Matt c
on Wednesday, September 04, 2013 at 04:23 am
5k in 200 m intervals
25 rounds ave pace :40.7 total work 1:05:50
Brad Smith
on Wednesday, September 04, 2013 at 05:18 am
3s bike wod
200 meter repeats with 2:00 rest (22, 20, 21, 21, 20, 20, 20, 20)
Josh S
on Wednesday, September 04, 2013 at 01:43 pm
STR and WOD
10x2 @ 200lb on :60sec
REST 7 min

WOD: 21-15-9
Overhead Squat 95#, 115#, 105# (got a little over ambitious on the second set)
Pullup

11:28
Brad Williams
on Wednesday, September 04, 2013 at 04:02 pm
9/4/13 WOD
Interval Bike this morning. 20 min. Warm-Up (spin w/pick-ups), 12 x 30 (sub for 200's)/2 rec., 10 min. Cool-Down.

Made up my own S&C WOD for after school today. 12 Minute AMRAP- 40m Walk Lunge, 10 Squats, 40m Bear Crawl, 10 Push-Ups, 40m Sprint, 10 20 inch Box Jumps.
4 sets + 8m of Walk Lunge. I did this in the gym. Pretty fun.

Smashes and stretching for mobility. Hard, short, intense WODS today.
Tony Edgerton
on Wednesday, September 11, 2013 at 10:46 am
9/4/2013 S&C/WOD
M/36/230lbs

10x2 @ 185

21-15-9
OHS 185
C2B Pullups

11:26
Charlie douthwaite
on Wednesday, September 11, 2013 at 04:22 pm
OHS @95#
C2B RX
7:14
Charlie Douthwaite
on Thursday, September 12, 2013 at 06:17 am
DE @ 135#

OHS @ 95#
C2B
Comments are closed for this post.