W.O.D.: E Tempo / Time Trial Day 1 Week 9

CFE STRENGTH & CONDITIONING WOD:

Three rounds of:

15 Thrusters, 95/65 pounds

60 second max effort row for distance

Post total distance covered to comments.

ENDURANCE WOD:

3+ Hours BEFORE CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 20 minutes @ 85% effort

Bike (SUN): 10M @ 85% effort

Run (SUN): 30 minutes @ 85% effort

C2 Row (SUN): 20 minutes @ 85% effort

Ruck (SUN): 2 x 2M (each at 90% effort) with 25# ruck/vest + boots/utes, rest 5:00 between 2M efforts

Post sport and distance/time(s) to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 8 x 100m on 2:30, hold splits within 3-5 seconds

Bike (SUN): 20M TT

Run (OFF): 5k TT

Post sport and time(s) to comments.

STRENGTH & CONDITIONING RECOVERY

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

Nate Helming, Team SFCF Endurance, RockHopper Classic, 2nd Place Cat 2 Division

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