W.O.D.: Mid Week

Wednesday, September 25, 2013 • EnduranceLong Interval

STRENGTH:

DE: Deadlift 10x2 @ 65% on :60

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

21 - Cleans (95/65)

15 - Ring Push 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 100m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 2k, spin/recover 3:00 until form/pace deteriorates

Run (TUE): Repeat 600m, recover 3:00 until form/pace deteriorates

Row (TUE): Repeat 750m, recover 3:00 until form/pace deteriorates

Ruck (TUE): Repeat 2k, recover 3:00 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 (MON): Repeat 100m, recover 3:00 until form/pace deteriorates

Bike (WED): Repeat 2k, spin/recover 3:00 until form/pace deteriorates

Run (TUE): Repeat 600m, recover 3:00 until form/pace deteriorates

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


AthleteCell Athlete, Ilene Winters


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Comments (6)

Ben
on Wednesday, September 25, 2013 at 01:22 am
As Rx'd 11.01. Grip was going by 3rd round!
Josh
on Wednesday, September 25, 2013 at 02:13 pm
STR and WOD
DL 225# 10x2 on :60

WOD: 14:51
Brad Williams
on Wednesday, September 25, 2013 at 03:55 pm
9/25/13 WOD
Interval bike this morning. 20 min. Warm-Up (Pace Increase, Pick-Ups), 9 x 4 min.(2K)/3 rec. Int., 7 min. Cool-Down.

30 min. Spin after school because hamstrings were sore all day from yesterdays WOD's and ride this AM. Spin was best thing for them. Feeling much better now.
Rick
on Wednesday, September 25, 2013 at 04:37 pm
Wednesday's workout
Great workout today. Absolute butt kicker
Mary
on Thursday, September 26, 2013 at 08:57 am
Wednesday WID
13:12 @ 55lbs
It was a great WOD! I felt the burn!
Kevin
on Thursday, September 26, 2013 at 10:54 am
This sucked
I agree with Rick. Kicked my butt. Took 17min. After one ring fell off. I was about to quit.
Comments are closed for this post.