W.O.D.: Mid Week

Wednesday, November 13, 2013 • EnduranceShort Interval

STRENGTH:

ME: Sumo Deadlift

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

Run 800m

9 - Clean (135/95)

Run 600m

15 - Clean (115/75)

Run 400m

21 - Clean (95/65)

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:

"Tabata"

Swim (TUE): 8 x 20:10, use pool or open water, tread water during recovery

Bike (TUE): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (TUE): 8 x 20:10, if on C2 use meters or watts

Ruck (TUE): 8 x 20:10 @65-100#/Boots/Utes, use the steepest hill you have, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

"Tabata"

Swim (WED): 8 x 20:10, use pool or open water, tread water during recovery

Bike (MON): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

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


FIRE Coaching athletes representing at the Spartan


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (3)

Noah
on Wednesday, November 13, 2013 at 05:51 am
S&C WOD
11:49 with a 105, 85, and 75 lb. power clean. Runs RX'd.
Keevin Galbraith
on Wednesday, November 13, 2013 at 06:02 am
Clean
Is the clean a full power clean or hang clean? I am guessing Power clean because it's not specified.
Brad Williams
on Wednesday, November 13, 2013 at 09:33 am
11/13/13 WOD
Intervals on the bike this morning. 20 min. Warm-Up (Pace Increase, 1 Leg Drills, Spin), 3 x (8x20/10)/4 rec., 16 min. Steady, 10 min. Cool-Down.

Stretching for mobility after. Brought the lacrosse ball to school and did some muscle smashes at lunch and on prep. Glad that Tabata series is done.
Comments are closed for this post.