W.O.D.: F T/TT Day 2 Week 5

Sunday, July 29, 2012 • EnduranceF T/TT



Follow with S&C Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 20 minute TT

Bike (SUN): 90 minute TT

Run (SUN): 60 minute TT

C2 Row (SUN): 60 minute TT

Ruck (SUN): 90 minute TT with 45# ruck/vest

Post sport and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 1000m @ 95% of 1000m TT pace or 6 x 200m TT with 2:00 rest between

Bike (SUN): 90 minute TT or 4 x 5k with 2:00 spin/rest between

Run (OFF): OFF

Post sport and times to comments.


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.

CrossFit 717 Endurance doing some serious work at The Harrisburg Mile


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (9)

Alan Pamayo
on Sunday, July 29, 2012 at 07:58 am
Endurance Run
Run 60 minute TT: 7.23 miles
Pabli Medina
on Sunday, July 29, 2012 at 09:41 am
60 m TT
11 km (6,8 m).It was slow, but for the first time I ran the whole race at 91 bpm, and also correcting Pose.

Have a good sunday... Greetings from Chile
Brad Williams
on Sunday, July 29, 2012 at 10:52 am
Island Lake of Novi Sprint Tri
800m Swim- 16:52 (PR), 12 mile Bike- 31 min. (Caught swimmers that were 6 min. ahead), 3.2 mile Run- 25 minutes. I don't know what it is, but when I train, I'm great, when I race I'm bad. Rested yesteday and everything, felt good this AM and haven't done anything different. I start to hit my paces and I feel awful. I think I put way to much pressure on myself on race day and need to find a way to alieviate that. It is starting to affect me mentally and I'm losing confidence big time. If anyone has any confidence boosters out there that they use shoot them at me. Thanks y'all.
on Sunday, July 29, 2012 at 11:09 am
3S bike
60:00 TT - 20.2M
Big race next weekend, so I didn't want to go very long.

Yesterday, swim 6 x 200m, 2:00 rest - 3:32-3:36
on Sunday, July 29, 2012 at 12:07 pm
3S Bike
4 x 5000 m
10:06, 9:53, 9:48, 8:39 (something possessed me on this last one).
on Sunday, July 29, 2012 at 03:53 pm
5.83 mi. I need to make sure to warm up and stretch so that early shin splints don't slow me down.
on Sunday, July 29, 2012 at 04:01 pm
60 min. run
6.46 miles - very hot and hilly run; started fast and slowed the last couple of miles on long uphills
on Monday, August 20, 2012 at 08:08 pm
60:00 TT (Row)
12,142m. First time rowing 60 minutes straight.
on Tuesday, September 11, 2012 at 04:51 am
60:00 TT (Row)
14616 M
Male 29yrs 82Kg
Comments are closed for this post.