W.O.D.: Mid Week

Wednesday, October 02, 2013 • EnduranceShort Interval

STRENGTH:

DE: Push Press 10 x 2 @ 70% on :60

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


CFE STRENGTH & CONDITIONING WOD:

Every Minute on the Minute for 15:00

3 - Chin Ups

6 - Bench Press (135/95)

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 25m, on :90sec until form/pace deteriorates

Bike (TUE): Repeat 800m, on 2:00 until form/pace deteriorates

Run (TUE): Repeat 200m, on :90 until form/pace deteriorates

Row (TUE): Repeat 200m, on :90 until form/pace deteriorates

Ruck (TUE): Repeat 800m, on 4:00 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 (WED): Repeat 25m, on :90sec until form/pace deteriorates

Bike (MON): Repeat 800m, on 2:00 until form/pace deteriorates

Run (TUE): Repeat 200m, on :90 until form/pace deteriorates

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



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Comments (6)

Juan
on Tuesday, October 01, 2013 at 07:18 pm
EMOM
Is this EMOM 3 chin ups and 6 bench presses every minute or 3 chin ups in a odd minute and 6 bench presses even minute?
KM
on Wednesday, October 02, 2013 at 07:05 am
Back to CFE
Did the Endurance WOD from Tuesday. Just getting back into CFE after graduating from OCS this summer, and I want to say thanks for making this programming available! It was a huge help this summer, and I came away with the highest physical fitness score of those from my OSO. Thank you!
Juan J. Lugo
on Wednesday, October 02, 2013 at 01:22 pm
Today's WOD
Is today's EMOM 3 chin ups and 6 bench presses every minute or 3 chin ups on odd min. and 6 bench on even min. ?
Mike C, NB, Canada
on Wednesday, October 02, 2013 at 03:59 pm
EMOM 15:
3 Pullups
6 Bench Press (95)

Too light, need to increase weight next time.
Brad Williams
on Wednesday, October 02, 2013 at 04:18 pm
10/2/13 WOD
Tempo Run this morning. 10 min. Warm-Up (mobility, drills), 2 x 10 min. at 6:53 pace/3 min. at 7:24, no recovery between, 3.7 miles in the 26 min. 10 min. Cool-Down (easy run, drills). Strength shortly after. Deadlifts- 215#,215#,225#,225#/1 rep w/10 20 inch. Box Jumps, 50 jump rope runs.

Interval run after school 12 min. Warm-Up (Pace, Drills, Mobility), 9 x 200m at 90- 40,40,41,38,40,39,39,38,39, 9 min Cool-Down (ez running, drills).

Stretch and lacrosse ball for mobility. Super stoked with 6:53 pace this AM for run. I'm doing a 5K in a week and half I want to be around that pace. It was good that I know what it felt like and could handle it pretty well.
Brad Williams
on Wednesday, October 02, 2013 at 05:19 pm
Comments
How come none of the comments/posts are coming through?
Comments are closed for this post.