W.O.D.: Mid Week

Wednesday, January 08, 2014 • EnduranceShort Interval

STRENGTH:

ME: Shoulder Press

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


CFE STRENGTH & CONDITIONING WOD:

4 Rounds for Time:

Run - 400m

50 - Squats

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 75m, recover :60s until form/pace deteriorates

Bike (TUE): Repeat 500m, recover :60s until form/pace deteriorates

Run (TUE): Repeat 400m, recover :60s until form/pace deteriorates

Row (TUE): Repeat 500m, recover :60s until form/pace deteriorates

Ruck (TUE): Repeat 500m, recover :60s 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 500m, recover :60s until form/pace deteriorates

Run (WED): Repeat 400m, recover :60s until form/pace deteriorates

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


Black Dog CrossFit hosts a CrossFit Endurance Seminar January 11th & 12th


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Comments (2)

Brad Williams
on Wednesday, January 08, 2014 at 02:47 pm
1/8/14 WOD
Interval bike this morning. 15 min. Warm-Up (Spin, 2 x 1 leg Drills, Pace Increase), 2 x 10 min. Tempo right into 10 x 1 min.(500m)/1 rec./5 min. Rec. after whole set. 15 min. Steady, 10 min. Cool-Down.

Lacrosse Ball and Foam Roller for mobility. Will do S&C after C2 tomorrow if time. Leg was feeling good as the day went on. Hopefully soon.
Mike
on Wednesday, January 08, 2014 at 04:26 pm
8Jan
S&C 11'42" again on treadmill set to 10mph
Comments are closed for this post.