W.O.D.: Tempo | Time Trial

Saturday, June 07, 2014 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

"Filthy Fifty"

50 - Box Jumpss (24")

50 - Jumping Pull Ups

50 - KB Swings (16kg)

50 - Walking Lunge Steps

50 - Knees to Elbows

50 - Push Press (45)

50 - Back Extensions

50 - Wall Balls (20)

50 - Burpees

50 - Double Unders

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): 1600m TT

Bike (SUN): 20k TT

Run (SUN): 4M TT

Row (SUN): 5k TT

Ruck (SUN): 8M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN or SI): 1600m @ 80% race pace

Bike (OFF): OFF

Run (SAT): 8M @ 80% race pace

Post sport and time to comments.

3FU3L athlete Danielle Horan

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Comments (1)

Brad Williams
on Saturday, June 07, 2014 at 12:31 pm
6/7/14 WOD
Run-Bike "brick" this morning. 14 mile Trail Run at Island Lake. 8 mile Tempo- 1:11:17 hours, 6 mile Endurance Run- 1:02 hours, 6:20 min. to get water bottle and bike out of car, 10.3 mile Bike Ride- 33:08 min.

Smashes for mobility. Along with ice bath.

Doing 20 mile leg for our team in the Tri To Finish M.U.T.T. Relay. Kept first 8 miles around pace I will probably be at when other runners on team break off. Bike ride was to stretch legs out after run. Needed more water for run and will have to hydrate days before for this race next week. Hit some roots and rocks last couple miles running which means I wasn't staying sharp. Good practice for next week.
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