W.O.D.: Mid Week

Wednesday, January 01, 2014 • EnduranceLong Interval

STRENGTH:

ME: Bench Press

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


CFE STRENGTH & CONDITIONING WOD:

"Lynne"

5 Rounds for Reps of:

Bench Press (BW)

Pull Ups

Post number of reps per round 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 125m, recover 2:30 until form/pace deteriorates

Bike (TUE): Repeat 1k, recover 2:30 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 2:30 until form/pace deteriorates

Row (TUE): Repeat 1k, recover 2:30 until form/pace deteriorates

Ruck (TUE): Repeat 1k, recover 2:30 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 (WED): Repeat 125m, recover 2:30 until form/pace deteriorates

Bike (MON): Repeat 1k, recover 2:30 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 2:30 until form/pace deteriorates

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


Contender CrossFit hosts a CrossFit Endurance Seminar February 1-2


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Comments (1)

Brad Williams
on Wednesday, January 01, 2014 at 06:07 am
1/1/14 WOD
Happy New Year CFE Peeps!

TT intervals on the bike first. 20 min. Warm-Up (Spin, 3 x 1 leg Drills, Pace Increase), 2 x 20 min. TT w/10 x 20/10 Int. at end/5 rec., 15 min. Cool-Down.

Strength & Conditioning right after. 100-75-50-25 Reps of Squats, Push-Ups- 13:51 min.

Foam Roller, stick, and lax ball smashes for mobility. Will stretch later on.

Enjoy the bowl games today everyone. Sparty On!
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