W.O.D.: Tempo | Time Trial

Saturday, March 08, 2014 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

4 Rounds

Row 500m

15 - Knees-to-Elbows

15 - Back Extensions

Post time to comments.


Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1200m @ 85% Race Pace

Bike (SUN): 20M @ 85% Race Pace

Run (SUN): 15k @ 85% Race Pace

Row (SUN): 12M @ 85% Race Pace

Ruck (SUN): 12M @ 85% Req. Pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (SAT): 25M TT

Run (SUN): 12M @ 85% Race pace

Post sport and time to comments.

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Comments (5)

on Saturday, March 08, 2014 at 08:06 am
WOD 3/8
on Saturday, March 08, 2014 at 08:25 am
One week behind
Felt good today, so I doubled up and did the 3S CFE WOD and the CF WOD.

8am - snowshoe time trial hill climb

11am - 18 rounds, (135# squats, bodyweight would have been 175#) and subbed 1 strict l-hang muscle up for rope climbs.

Fun day, not sure what to do with the rest of my day now that I'm off the literal and metaphorical LSD treadmill.
on Saturday, March 08, 2014 at 10:59 am
0308 WOD
19 mile bike 1:11:31
on Saturday, March 08, 2014 at 11:08 am
0308 WOD
19 mile bike 1:11:31
first time over 12 miles
2 large hills.
Brad Williams
on Saturday, March 08, 2014 at 01:39 pm
3/8/14 WOD
Steady run first. 5.5 miles- 49:18 min., 1 hour Spin Class after, and another steady run followed, 3.5 miles- 33:41 min.

Mobility work this afternoon. Lacrosse Ball smashes, stretching, and foam roller. Feeling better now. Still trying to build up some base since I haven't ran in a while. Going to try some intervals tomorrow along with some strength work. After I get home I do an easy spin w/mobility.
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