W.O.D.

F S-INT Mid Week 7    |    

Wednesday, August 08, 2012 • EnduranceF S-INT, Strength, ME, 20RM, WBW

STRENGTH: ME: Front Squat 1 x 20 This is a maximal effort unbroken set. Athlete may "rest" in the front rack position. Post loads to comments. Compare to . Rest 10:00 then perform CFE...


F Short Intervals Mid Week 3    |    

Wednesday, July 11, 2012 • EnduranceF S-INT, ME, WBW

STRENGTH: ME: Power Clean Post loads and reps to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: As many rounds as possible in 7:00...


F Long Intervals Mid Week 2    |    

Wednesday, July 04, 2012 • EnduranceF L-INT, ME, WBW

STRENGTH: ME: Weighted Dead Hang Chin-up Post loads and reps to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: As many rounds as...


F Short Intervals Mid Week 1    |    

Wednesday, June 27, 2012 • EnduranceF S-INT, ME CFT, WBW

CFE STRENGTH & CONDITIONING WOD: Back Squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post exercise loads and total to comments. Note: Take 3 attempts on each lift. The lifts must be...


E Long Intervals Mid Week 10    |    

Wednesday, June 06, 2012 • EnduranceE L-INT, WBW, ME, 20RM

STRENGTH: ME: Front Squat 1 x 20 This should be a maximal effort unbroken set. If the athlete has to rerack the bar, then the set is over. Post loads to comments. CFE STRENGTH & CONDITIONING...


E Short Intervals Mid Week 9    |    

Wednesday, May 30, 2012 • EnduranceE S-INT, ME, WBW

STRENGTH: ME: Work up to a Back Squat 3RM Post loads to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: 5-4-3-2-1 reps for time...


E Long Intervals Mid Week 8    |    

Wednesday, May 23, 2012 • EnduranceE L-INT, ME, WBW

STRENGTH: ME: Back Squat Post loads and reps to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: Three rounds for time of: Run...


E Short Intervals Mid Week 7    |    

Wednesday, May 16, 2012 • EnduranceE S-INT, DE, WBW

STRENGTH: DE: Push ups 12 sets of 2-3 reps with accommodating resistance (bands or chains) on 0:30 Post resistance loads to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD....


E Long Intervals Mid Week 6    |    

Wednesday, May 09, 2012 • EnduranceE L-INT, WBW, ME

STRENGTH: ME: Good Morning (Wide Stance) Post loads and reps to comments. 5-10 minutes rest then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD:...


E Short Intervals Mid Week 5    |    

Wednesday, May 02, 2012 • EnduranceE S-INT, ME, WBW

STRENGTH: ME: Dead Hang Weighted Pull-up Post loads and reps to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: Three rounds for time...





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