W.O.D.: Mid Week

Wednesday, January 22, 2014 • EnduranceShort Interval

STRENGTH:

DE: Sumo Deadlift 12 x 2 @ 70% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

For Time

Run 400m

30 - Pull Ups

21 - Handstand Push Ups

Run 800m

21 - Handstand Push Ups

30 - Pull 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:

Swim (TUE): Repeat :90s on, :90s off until form/pace deteriorates

Bike (TUE): Repeat :90s on, :90s off until form/pace deteriorates

Run (TUE): Repeat :90s on, :90s off until form/pace deteriorates

Row (TUE): Repeat :90s on, :90s off until form/pace deteriorates

Ruck (TUE): Repeat :90s on, :90s off 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 :90s on, :90s off until form/pace deteriorates

Bike (MON): Repeat :90s on, :90s off until form/pace deteriorates

Run (TUE): Repeat :90s on, :90s off until form/pace deteriorates

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


Come Learn How To Run!

The Cell CrossFit is hosting a CrossFit Endurance Seminar, February 22-23 in Perth!


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Comments (3)

Nathan Stanford
on Wednesday, January 22, 2014 at 05:58 am
Using Stronglifts program for strength:

-5x5 Squat @ 85# (cut me some slack, this is my first week)
-5x5 Bench Press @ 145#

WOD in 13:24
- Subbed assisted pull ups (70# assistance)
- Subbed inverted push ups (hands on floor, feet on bench in pike position)
coastie901
on Wednesday, January 22, 2014 at 03:16 pm
22:52
Scaled with jumping pullups, standard pushups, and :30on:30walk interval on 800m
Brad Williams
on Wednesday, January 22, 2014 at 03:40 pm
1/22/14 WOD
Interval bike this morning. 20 min. Warm-Up (Spin, 2 x 1 leg drills, Pace Increase), 20 x 90/90 rec. Intervals, 10 min. Cool-Down.

Easy 30 min. Spin after school. Some foam rolling after.
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