W.O.D.: Tempo | Time Trial

Saturday, May 03, 2014 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

"CrossFit Total"

1RM - Press

1RM - Deadlift

1RM - Back Squat

Post results 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): 1000m @ 85% 800m TT pace

Bike (SUN): 15M @ 85% race pace

Run (SUN): 10k @ 85% race pace

Row (SUN): 7k @ 80% 5k TT pace

Ruck (SUN): 10k @ 85% required pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT or LI): 800m TT

Bike (SUN): 15M @ 85% race pace

Run (OFF): OFF

Post sport and time to comments.

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Comments (1)

Brad Williams
on Saturday, May 03, 2014 at 11:02 am
5/3/14 Tri to Finish Cinco de Mayo 5k Result
21:25 for the Tri to Finish Cinco de Mayo 5K today. 4th overall and 2nd in 30-34 age group. Really happy with this it being my first race back from not being able to run for 3 months.

Did strength recovery after and will get in mobility work later on.
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