W.O.D.: Tempo | Time Trial

Saturday, May 17, 2014 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

As Many Rounds As Possible In 15:00

10 - L-Arm Dumbbell Overhead Walking Lunges (45/35)

10 - R-Arm Dumbbell Overhead Walking Lunges (45/35)

10 - Pull Ups

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): 1200m @ 85% 1000m TT pace

Bike (SUN): 20M @ 85% race pace

Run (SUN): 15k @ 85% race pace

Row (SUN): 10k @ 80% 8k TT pace

Ruck (SUN): 15k @ 85% required pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (SUN): 20M TT

Run (OFF): OFF

Post sport and time to comments.

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Comments (2)

Brad Williams
on Saturday, May 17, 2014 at 06:19 am
5/17/14 WOD
Tempo bike this AM since I did TT w/my interval set Wed. 20 min. Warm-Up (Spin, 2 x 1 leg Drills, Pace Increase), 90 min. Tempo/10 rec., 30 min. Endurance, 5 min. Cool-Down. 5.5 mile Run after- 47:45 min. Smashes for mobility along with stretching.

Needed to get in more saddle time on bike. Still need more, but there is all late Spring/Early Summer for that. Happy with WOD coming off two races.
on Saturday, May 17, 2014 at 10:25 am
WOD 5/17/14
Nasty Girls was programmed at my box today:
3 RFT 50 air squats, 7 MUs, 10 hang power clean @ 135#. RX'd in 18:10, first time attempting this one.
Off to hit some intervals later today on the bike!

Comments are closed for this post.