W.O.D.: Tempo | Time Trial

Sunday, May 11, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day


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): 1200m TT

Bike (SUN): 12M TT

Run (SUN): 2M TT

Row (SUN): 2k TT

Ruck (SUN): 5M 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): 10k @ 85% race pace

Post sport and time to comments.


STRENGTH & CONDITIONING RECOVERY

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.




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Comments (3)

Brad Williams
on Sunday, May 11, 2014 at 05:37 am
5/11/14 WOD
Strength training this morning. Bench Press- 135#/2sets/5reps, 145#/2sets/5reps, 150#/2sets/3reps, 160#/2sets/2reps,
170#/1 rep.

Back Squats- 155#/4sets/5reps, 170#/4sets/2reps

Power Cleans- 70#/5sets/7reps

CORE- Pull-to-Press Throughs to work on run stability, Back Ext, Bench Hop-to-Pulls to work run stability and pull.

Smashes for mobility. Hamstrings ware sore this AM. Squats helped stretch them some. Body feels better from hard strength WOD.
Kevin Power
on Sunday, May 11, 2014 at 09:07 am
2K PR
2K PR on C2 6:50.0 (142.5/500m)
Would've been 11th at CRASH Bs in the 50-54 age group.
C.L.
on Sunday, May 18, 2014 at 07:52 am
WOD
Ran 2 mile TT

14:13 as rx'd
Comments are closed for this post.