W.O.D.: Mid Week

Wednesday, December 11, 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:

"Diane"

21-15-9

Deadlift (225/185)

Hand Stand Push Up

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 50m, recover :90s until form/pace deteriorates

Bike (TUE): Repeat 800m, recover :90s until form/pace deteriorates

Run (TUE): Repeat 200m, recover :90s until form/pace deteriorates

Row (TUE): Repeat 250m, recover :90s until form/pace deteriorates

Ruck (TUE): Repeat 500m, recover :90s 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 (OFF): OFF

Bike (MON): Repeat 800m, recover :90s until form/pace deteriorates

Run (WED): Repeat 200m, recover :90s until form/pace deteriorates

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



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Comments (3)

Brad Williams
on Wednesday, December 11, 2013 at 02:50 pm
12/11/13 WOD
Took another rest day today. Did some stretching and smashes after school. Leg started to feel "normal" today. Starting to get my hopes up some.
Sam
on Thursday, December 12, 2013 at 02:29 pm
12/11/2013
Built up to a 2RM for Sumo Deadlift @ 335#, failed at 345#, and again at 340#

WOD: forgot to time.
Substituted very heavy strict press. I know it's not the same, but they yell at me at my office gym when I do handstand push ups.
Benjamin
on Saturday, December 14, 2013 at 03:37 pm
ME: Sumo Deadlift = 1RM@355#

WOD: "Diane" = 8:22

My handstand push-ups are getting better but still difficult, haha.
Comments are closed for this post.