W.O.D.: Mid Week

Wednesday, September 18, 2013 • EnduranceShort Interval

STRENGTH:

ME: Push Press

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


CFE STRENGTH & CONDITIONING WOD:

AMRAP 12:

10 - Ring Rows

20 - 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): Repeat :90 on, :60 off until form/pace deteriorates

Bike (TUE): Repeat :90 on, :60 off until form/pace deteriorates

Run (TUE): Repeat :90 on, :60 off until form/pace deteriorates

Row (TUE): Repeat :90 on, :60 off until form/pace deteriorates

Ruck (TUE): Repeat :90 on, :60 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 (OFF): OFF

Bike (MON): Repeat :90 on, :60 off until form/pace deteriorates

Run (WED): Repeat :90 on, :60 off until form/pace deteriorates

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


Sean Allen LOTOJA Classic

A 206 mile, single stage race. Sean's official time was 13 hours 12 minutes


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Comments (3)

Warnk
on Wednesday, September 18, 2013 at 10:52 am
S&C
10+18
Brad Williams
on Wednesday, September 18, 2013 at 02:14 pm
9/18/13 WOD
Interval bike this morning. 20 minute Warm-Up (pace increase), 10 min. TT/5 rec., 12 x 90/1 rec. Int., 20 min. steady, and 5 minute cool-down.

Strength & conditioning after school. Used Dip handles in my apartment complexes gym because I didn't have anywhere to connect rings. 14 sets + 10 rows.

Stretching and foam rolling for mobility. Thought I would be able to take AMRAP super fast, I thought wrong real fast. It got harder and harder each round.
Jason
on Wednesday, September 18, 2013 at 02:45 pm
Bike and Strength
Bike: 10 X :90 On/:60 Off - Watt Avg. about 200 per interval.

Strength: Push Press: worked up to 155# 2 Rep Max.
Comments are closed for this post.