W.O.D.: Tempo | Time Trial

Saturday, June 28, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD:

3S Rest Day for S&C WOD

Clean & Jerk

1 - 1 - 1 - 1 - 1 - 1 - 1

Rest 5:00 then

Row - 2k TT

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): 1600m @ 85% 1600m TT pace

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

Run (SUN): 10M @ 85% 10M TT pace

Row (SUN): 10k @ 85% 10k TT pace

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

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 1600m @ 85% 1600m TT pace

Bike (OFF): OFF

Run (SAT or SI): 10M @ 85% 10M TT pace

Post sport and time to comments.


ProjectEndurance



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Comments (2)

Brad Williams
on Saturday, June 28, 2014 at 02:03 pm
6/28/14 WOD
14.25 mile long run this morning- 1:49:58 HRS. Easy 2 mile Run and S&C Recovery this afternoon.

Stretching, stick, and lacrosse ball smashes for mobility. Body feels good after S&C Rec. Long ride with some friends tomorrow.
Jason c
on Friday, July 04, 2014 at 02:52 pm
Saturday wod
10m @ 85% 2050 metres
10m @ 100% 2340 metres

Great wod- thanks cfe

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