W.O.D.: Tempo | Time Trial

Saturday, May 31, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD:

3S Rest Day for S&C WOD

7 Rounds

7 - Front Squats (155/115)

7 - Ring Dips

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): 3 x 400m TT 5:00-8:00 recovery between efforts

Bike (SUN): 3 x 5k TT 5:00-8:00 recovery between efforts

Run (SUN): 3 x 1M TT 5:00-8:00 recovery between efforts

Row (SUN): 3 x 1k TT 5:00-8:00 recovery between efforts

Ruck (SUN): 3 x 2M TT 5:00-8:00 recovery between efforts, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT or LI): 3 x 400m TT 5:00-8:00 recovery between efforts

Bike (SUN): 25M @ 85% race pace

Run (OFF): OFF

Post sport and time to comments.


Simple doesn't always mean easy.



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Comments (4)

Brad Williams
on Saturday, May 31, 2014 at 06:27 am
5/31/14 WOD
Strength & conditioning first. Did Friday's CF Football Daily WOD, reduced sets/weight, and didn't go for time. 100# Ground-to-Overhead, 10 Evil Wheels/5 sets/3 reps,10 reps. CFE S&C WOD after. 40# DB for Front Squats otherwise I'm running from one end of Lifetime to the other between rack and dips- 8:35 min.

Interval bike after. Really happy to get to Hines Park to ride and make sure bike is ready for tomorrow's triathlon. 4 min./4 rec.- 1.33 miles (slight uphill), 4 min./3 rec.- 1.07 miles (big hill), 4 min./2 rec.- 1.24 miles (hill), 4 min./1 rec.- 1.53 miles (flat), 4 min.- 1.09 miles (big hill again), 10 min. Cool-Down.

Dynamic stretching for mobility. Ready to roll for tomorrow. Great day to get out and train.
NickO
on Saturday, May 31, 2014 at 06:26 pm
Front Squat 135#
Time 16:32

how I loathe squats
James
on Saturday, May 31, 2014 at 06:52 pm
5-31-14
S&c wod- 10:57
30# dumbbell front squat
Stationary dip station.
J├Ârund Rundhovde
on Sunday, June 01, 2014 at 06:13 am
WOD
Scaled to 50kg
time 15 min

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