W.O.D.: Mid Week

Wednesday, October 09, 2013 • EnduranceLong Interval

STRENGTH:

ME: Bench Press

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time:

8 - Ring Push Ups

10 - 24" Box Jumps

12 - Pistols (alternate Legs)

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 1200m, Recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 1200m, Recover 3:00 until form/pace deteriorates

Run (TUE): Repeat 1200m, Recover 3:00 until form/pace deteriorates

Row (TUE): Repeat 1200m, Recover 3:00 until form/pace deteriorates

Ruck (TUE): Repeat 1200m, 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 (WED): Repeat 1200m, Recover 3:00 until form/pace deteriorates

Bike (MON): Repeat 1200m, Recover 3:00 until form/pace deteriorates

Run (TUE): Repeat 1200m, Recover 3:00 until form/pace deteriorates

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


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Comments (6)

Chad Brinkley
on Tuesday, October 08, 2013 at 07:23 pm
Catching Up...
Wow. It has been a busy week...

10/3: I just did the local S&C WOD. Too tired for Endurance. Strength: 7 x Power Snatch + 3 OHS (65-85-95-105-115-125-135F)
Conditioning: 30 Snatch @115, Run 800, 30 Clean and Jerk @135, Run 800. Time was 25:29. Ouch.

10/4: MURPH - Run 1 Mile, 100 Pull Ups, 200 Push Ups, 300 Air Squats, Run 1 Mile. Time was 38:59 RX (with Body Armor).

10/5: I was scheduled to do a 15K race. It was cancelled due to weather so I did a 10 mile tempo run instead. Time was 1:25:07.

10/6: AM Swim WOD: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 250 with 2:30 Rest (4:51), 200 with 2:00 Rest (3:38), 150 with 1:30 Rest (2:39), 100 with 1:00 Rest (1:43), 50 with 30 seconds rest (0:50), 8 x 25 on 45 Seconds (Each interval was roughly 2 seconds), 200 Cool Down + Mobility.

I did a team WOD in the PM: Each member of a 6 person team completes the following - 21 Burpees, 15 Pull Ups, 9 Thrusters @135. Immediately after, perform the following WOD in pairs of two - Run 500 together, 25 GHD Ball Passes Each with a 14 LB Wallball, 25 synchronized OHS @95, 25 Alternating bar Facing Burpees Each. Total team time was roughly 48 minutes.

10/7: Run WOD in the PM - 400 Warm Up + Drills, 3 x 1200 with 3:00 Rest (times were 5:14, 5:14, 5:22], 600 Cool Down + Mobility.

Local S&C in the AM - 3 Rounds of 21 Double Unders, 18 OH Lunges @35 (L/R = 1), 15 Pull Ups, 12 Burpees, 9 Squat Snatch @75, 6 Box Jump @30". Time was 20:39.

10/8: Bike WOD in the PM: 5:00 Warm Up + Drills, 11 x 1200 meters with 3:00 Rest (times were all between 2:12 and 2:15), Cool Down + Mobility.

Local S&C WOD in the AM - Thruster 4x3 (95-115-135-145PR), Thruster 2x2 (150 PR-155F), Thruster 1x1 (160 PR).
Conditioning: Partner WOD - 3 rounds - Each partner completes 20 Wallballs (20 LB to 10'), while one partner is working the other is holding an elbow plank; Each partner completes 20 TTB, while one partner is working the other hangs from a pull up bar. Time was 15:33 RX.

Badly needed Full rest day on 10/9.
Tim
on Wednesday, October 09, 2013 at 06:20 am
Today's wod
Did shoulder strength work prior to a metcon which was deadly, prowlers, rope, rowing, burpee box jumps, 3 rounds, 1 minute on, 45 off.
jonatan
on Wednesday, October 09, 2013 at 07:40 am
swim
swim interval at 1.2ks thats a long interval.....
Tim
on Wednesday, October 09, 2013 at 10:54 am
Not bad
Strength:
135x5, 185x3, 210x3, 225x3, 255x2, 275x1

10 mins for strength and conditioning.

Went 100%. Is it normal to not feel like I've workout? I feel like I need to add more to it but not sure?
Brad Williams
on Wednesday, October 09, 2013 at 04:05 pm
10/9/13 WOD
Interval bike this morning. 15 min. Warm-Up (Pace Increase, 1 Leg Drills, Pick-Ups), 10 x 2:30 min. (1200m)/3 rec., 7 min Cool-Down.

Made up my own S&C WOD this afternoon. 3 Rounds/1 rec. for Reps of 30 sec. each exercise- Push-Ups, 20# DB Rows, MTN. Climbers, Jumping Jacks, Plank Hold, Sit-Ups, Squats, Burpees, Dips, Lunges- 196,201,209 reps. Had to bring both legs to chest for 1 rep on MTN. Climbers, and Plank didn't count for anything. Pretty fun. Stretching for mobility.
charlie douthwaite
on Thursday, October 17, 2013 at 08:58 am
Bench 3x3 at 205#

S&C: 6:35 rx'd
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