W.O.D.: Mid Week

Wednesday, October 30, 2013 • EnduranceShort Interval

STRENGTH:

DE: Sumo Deadlift 12 x 1 @ 75% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time:

30 - KB Swings (53/35)

60 - Double Unders

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): 3 x (75m, 50m, 25m), recover 1:1

Bike (TUE): 3 x (800m, 400m, 200m), recover 1:1

Run (TUE): 3 x (400m, 200m, 100m), recover 1:1

Row (TUE): 3 x (400m, 200m, 100m), recover 1:1

Ruck (TUE): 3 x (800m, 400m, 200m), recover 1:1, 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): 3 x (800m, 400m, 200m), recover 1:1

Run (WED): 3 x (400m, 200m, 100m), recover 1:1

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


CrossFit Soul Miami hosts a CrossFit Endurance Seminar December 7th - 8th

Sign Up Here


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Comments (2)

Tim
on Wednesday, October 30, 2013 at 04:57 am
Wednesday WOD
Did some shoulder mobility and strengthing exercises in the AM

PM, did a pr, 32kg TGU
then the local S&C wod.
Brad Williams
on Wednesday, October 30, 2013 at 09:26 am
10/30/13 WOD
Interval bike this AM. 20 min. Warm-Up (Pace Increase, 1 Leg Drills, Pick-Ups), 3 x [90(800m)+ 45(400m) + 30 (200m)], 38 min. Steady, 15 min. Cool-Down.

Stretching right after for more mobility. Will get more in after school. Having a maxed HR and only getting 30 seconds of recovery before the longer interval started again made this scheme difficult.
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