W.O.D.: Tempo | Time Trial

Saturday, June 14, 2014 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

For Total Reps

2:00 - Max Reps Pull Ups

2:00 - Max Reps Pistols

2:00 - Max Calorie Row

2:00 - Max Wall Balls (20/14)

(Move from movement to movement as quickly as possible)

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): 800m @ 85% RPE

Bike (SUN): 15M @ 85% RPE

Run (SUN): 10k @ 85% RPE

Row (SUN): 10k @ 85% RPE

Ruck (SUN): 12M @ 85% RPE, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (SAT): 15M @ 85% RPE

Run (SUN): 10k @ 85% RPE

Post sport and time to comments.

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Comments (3)

on Saturday, June 14, 2014 at 11:05 am
What kind of shoes are these!?!?!?
on Saturday, June 14, 2014 at 03:07 pm
134 total
Brad Williams
on Saturday, June 14, 2014 at 05:07 pm
Tri To Finish M.U.T.T. 20 mile Leg Result
3:35:41 hours for the Tri To Finish M.U.T.T Relay 20 mile Leg. Course was on the mountain bike trails of Mid-Michigan Community College in Harrison, MI.

Course was rocky, lots roots, and technical. Not a lot of hills, but the factors above made it tough. Water, a bottle of 3Fuel, and homemade energy balls were all the fuel I needed today.

All the ankle mobility work and S&C WODS paid off today. Going to do strength recovery tomorrow.
Comments are closed for this post.