W.O.D.: Tempo | Time Trial

Saturday, February 01, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD:

3S Rest Day for S&C WOD

10:00 - Max Distance Handstand Walk

Rest 5:00

5:00 - Hollow Rock

Rest 5:00

2:00 - L-Sit

Post results 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:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m TT

Bike (SUN): 12M TT

Run (SUN): 5M TT

Row (SUN): 5k TT

Ruck (SUN): 8M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 1000m @ 85% 800m TT pace

Bike (OFF): OFF

Run (SAT or SI): 5M @ 85% 5k TT pace

Post sport and time to comments.



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Comments (2)

Brad Williams
on Saturday, February 01, 2014 at 05:55 am
2/1/14 WOD
Tempo and circuit swim first. 1000m- 21:02 min./5 rec. Did Brian McKenzie's "swimmingly" WOD after that I saw posted. 10 Rds. of 50m Swim (even number 25m were hypoxic), 10 Pool-Side Muscle-Ups (I used the poolside ladder)-16:58 min./3 min. Rec., 500m Drill Down (Swim, 5 Beat Kick, Float & Paddle, Pull, Kick). 2000m.

Strength work after. Deadlifts/KB Swings- 135#,55#/3 Sets/10 Reps. Gound-To-Overheads/Pull-Ups- 65#, BW/3 sets/10 reps.

Felt good to be able to get some strength work in. Swimmingly WOD was hard. Hypoxic portions in later rounds made it difficult and Muscle Ups added to it.

Going to try running tomorrow. Hope more progress is made.
Tony
on Saturday, February 01, 2014 at 11:10 am
WOD
CFE exploited my weaknesses today. Only walked just over 6' and I sucked at the L-sits.
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