W.O.D.: Mid Week

Wednesday, November 27, 2013 • EnduranceShort Interval

STRENGTH:

DE: Shoulder Press 9 x 3 @ 60% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible In 15:00:

10 - Pull Ups

10 - Ring Dips

10 - Walking Lunge Steps

Post number of rounds 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, recover 2:00 until form/pace deteriorates

Bike (TUE): Repeat 400m, recover 2:00 until form/pace deteriorates

Run (TUE): Repeat 100m, recover 2:00 until form/pace deteriorates

Row (TUE): Repeat 100m, recover 2:00 until form/pace deteriorates

Ruck (TUE): Repeat 400m, recover 2:00 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 25m, recover 2:00 until form/pace deteriorates

Bike (WED): Repeat 400m, recover 2:00 until form/pace deteriorates

Run (MON): Repeat 100m, recover 2:00 until form/pace deteriorates

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


CrossFit HOD


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Comments (3)

Noah
on Wednesday, November 27, 2013 at 09:32 am
S&C WOD
10 rounds + 10 Pull-ups + 2 dips. This was awful.
Gd
on Wednesday, November 27, 2013 at 12:24 pm
Wednesday
Press 9x3 on 50" @45k
Wod 9rds+1pull up
Pull up always unbroken ,suck at ring dip
Brad Williams
on Wednesday, November 27, 2013 at 04:04 pm
11/27/13 WOD
TT Bike this morning. 10 min. Warm-Up (Pace Increase), 1 hour TT w/30 sec.(400m) every 5 min., 10 min. Steady, 10 min. Cool-Down.

Strength & Conditioning this afternoon. Did the GWOD to Warm-Up. Shoulder Press- 75#/9 sets/3 reps on 30 sec. 15 min. AMRAP-
8 Rds. + 10 Pull-Ups + 4 Dips. Used a blue band for Pull-Ups (no idea what that equals too) and did regular dips. Core-50-40-30-20-10 reps/Secs. of Crunches, Plank Hold.

Stretching and lacrosse ball smashes for mobility. Might have been able to get one more round if I had a healthy left leg. Today is the best it has felt in 1.5 weeks. Hope to be running next week.
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