W.O.D.: Mid Week

Wednesday, December 25, 2013 • EnduranceShort Interval

STRENGTH:

DE: Push Press 10 x 2 @ 75% 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 - False Grip Ring Pull Ups

10 - Push Ups

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, 75# 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 Consulting at the Savannah Rock & Roll Marathon


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Comments (1)

Brad Williams
on Wednesday, December 25, 2013 at 07:45 am
12/25/13 WOD
Merry Christmas hope everyone ate lots of cookies and opened presents time this morning!

Tempo bike this morning. 15 min. Warm-Up (Pace Increase), 1 hour Tempo; started at highest gear and worked down to flat road, 5 min. Cool-Down.

Wanted to do a quick S&C WOD, but I slept bad on my leg and it was hurting so I stopped. Will get that in tomorrow.

Smashes and did the stretches I got for PT and I think those hurt more than the WOD. Enjoy the day everyone!
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