W.O.D.: Mid Week

Wednesday, November 06, 2013 • EnduranceLong Interval

STRENGTH:

ME: Snatch

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


CFE STRENGTH & CONDITIONING WOD:

2 Rounds For Time

15 - Thrusters (135/95)

15 - Toes to Bar

20 - KB Snatch (53/35) Alt Arms

Rest 2:00

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 250m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 3000m, recover 3:00 until form/pace deteriorates

Run (TUE): Repeat 1M, recover 4:00 until form/pace deteriorates

Row (TUE): Repeat 800m, recover 3:00 until form/pace deteriorates

Ruck (TUE): Repeat 1M, 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 (TUE): Repeat 250m, recover 3:00 until form/pace deteriorates

Bike (WED): Repeat 3000m, recover 3:00 until form/pace deteriorates

Run (MON): Repeat 1M, recover 4:00 until form/pace deteriorates

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



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Comments (7)

Josh
on Wednesday, November 06, 2013 at 04:18 am
All arms?
Does all arms mean double KB snatch, like both arms at the same time? or 20 alternating? Or 20 each arm so 40 total?
Brad Williams
on Wednesday, November 06, 2013 at 06:57 am
11/6/13 WOD
Interval bike this morning. 15 min. Warm-Up (Spin, 1 Leg Drills, Pace Increase), 5 x 5 min.(3K)/3 rec., 5 min. Cool-Down.

Made up my own S&C WOD and did it shortly after. 2 Rds./1 rec. for Reps. 1 min. each exercise: Push-Ups, 20# Renegade Rows, 20# DB Burpee Deadlifts, 20# DB Push-Presses, 20# DB Man Makers- 100 Reps, 102 Reps.

Stetching for mobility. Smashes after school today. That S&C WOD about killed me. Two hard S&C WODS in a row this week. Good stuff. Rest Day tomorrow!
PJ
on Wednesday, November 06, 2013 at 07:30 am
RE: All arms
That says Alt arms so Alternate Arms!
josh
on Wednesday, November 06, 2013 at 10:42 am
lol
my bad. it was early.
PJ
on Wednesday, November 06, 2013 at 10:57 am
RE: Josh
No worries dude!
brandon
on Thursday, November 07, 2013 at 04:35 am
Thursday endurance wod??
Where is the Thursday endurance wod??
Josh
on Friday, November 08, 2013 at 08:34 am
Friday WOD??
Where is the friday page?
Comments are closed for this post.