W.O.D.: Mid Week

Wednesday, September 11, 2013 • EnduranceLong Interval

STRENGTH:

DE: Front Squat 7x3 @ 70% on :60 sec

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 12:00:

200m - Sprint

25 - Air Squats

Post results 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): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)

Bike (TUE): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)

Run (TUE): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)

Row (TUE): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)

Ruck (TUE): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off), 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): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)

Bike (TUE): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)

Run (MON): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)

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


Joseph Gentile ,Inaugural Dumbo Double Dare in Disneyland
10k on Saturday and the half-marathon on Sunday.
PR on the half by a minute on Sunday after running a 49 minute 10k (25th in my AG out of 500) on Saturday.


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Comments (1)

Brad Williams
on Wednesday, September 11, 2013 at 04:05 pm
9/11/13 WOD
First thanks to all the First Responders and Firefighters, Police Officers, and the people in the planes for giving their lives on this day. You will always be remembered.

Interval Run-Row this morning. 12 min. Run Warm-Up (Pace, Mobility, Drills), 2 x (7min./6rec. + 6min./5rec. + 5min.), I did the run then row so it was pretty much double the interval. I recovered with easy running. 7 min.- 1.04 miles/1727m, 6 min.- .89 miles/1523m, 5 min.- .75 miles/1279m, 10 min. Cool-Down (Pace, Drills).

12 min. AMRAP after school. 11 min. Warm-Up (Pace, Mobility, Drills), 12 min. AMRAP- 200m Run, 25 Squats- 10 RDS. + 5 meters. 6 min. easy run Cool-Down.

Stretching and Lacrosse Ball smashes after. AMRAP WOD was hard because it was close to 100 heat index here in MI. I was getting worn out just warming up.
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