W.O.D.: Mid Week

Wednesday, January 15, 2014 • EnduranceLong Interval

STRENGTH:

DE: Push Jerk 8 x 3 @ 65% on :60s

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 20:00

10 - Dumbell Deadlifts (70/55)

2 - Rope Climbs

Post 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 5:00on, 4:00off until form/pace deteriorates

Bike (TUE): Repeat 5:00on, 4:00off until form/pace deteriorates

Run (TUE): Repeat 5:00on, 4:00off until form/pace deteriorates

Row (TUE): Repeat 5:00on, 4:00off until form/pace deteriorates

Ruck (TUE): Repeat 5:00on, 4:00off 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 5:00on, 4:00off until form/pace deteriorates

Bike (OFF): OFF

Run (MON): Repeat 5:00on, 4:00off until form/pace deteriorates

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


CrossFit Endurance Seminar, Black Dog CrossFit


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Comments (2)

Brad Williams
on Wednesday, January 15, 2014 at 03:54 pm
1/15/14 WOD
Interval bike this morning. 15 min. Warm-Up (Spin, 3 x 1 leg Drills, Pace Increase), 7 x 5 min./4 rec., 12 min. Cool-Down. Intervals were all hills.

Did the CF Mainsite WOD after school. Used 30# DB to sub for Handstand because pressure on back and hip was too much when I got into handstand. 50 reps of 1 Burpee-Push-Up-Jumping Jack-Sit-Up-Push Press- 20:03 min. Would love to try that again when I'm healthy.

Smashes for mobility. Hip was still sore today. Seeing Doctor Monday and hopefully I will be able to get some sort of help for my hip. Almost there.
Jacob H
on Wednesday, January 15, 2014 at 05:06 pm
Today
(3)95x3 (5)105x3
Improvised and did 5 dead hang pull ups.
55lb Dumbells and 5 pulls ups i popped out 11 rounds in 20.
Comments are closed for this post.