W.O.D.: G T/TT Day 1 Week 6

Saturday, October 13, 2012 • EnduranceTempo, Time Trial, T, TT, G

CFE STRENGTH & CONDITIONING WOD:

For Time:

21 - 15 - 9

Hand Stand Push Ups

Ring Push Ups

Post time to comments.


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m @ 85% of 1000m TT pace

Bike (SUN): 10M TT @ 95% 20M TT pace

Run (SUN): 7M TT pace

Row (SUN): 7M @ 95% of 10k TT pace

Ruck (SUN): 7M @ 95% of 10k TT pace, @ 65# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Swim (SAT or Run): 1000m @ 85% of 1000m TT pace

Bike (Sun or SI): 10M TT @ 95% 20M TT pace

Run (SAT or Swim): 7M TT pace


Sam Sylar, CrossFit 26 with a 30min PR at Big Dam Bridge 100

Sign Up now for the CrossFit Endurance Cycling Seminar, November 17th-18th in Columbus GA


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Comments (3)

Brad Williams
on Saturday, October 13, 2012 at 08:50 am
10/13/12 WOD
Tempo Run/Row this morning.
2 mile run warm-up (pace, drills, pick-ups). Run- 1.5 mi(7:19 pace), Row- 2K(1:58 pace), Run- 2 mi(7:19 pace), Row- 2K(1:58 pace), Run- 1.5 mi(7:15 pace). 20 minute Run cool-down. 11 miles total.

Ended with Strength Recovery and mobility work.

Really happy with running progression. Cadence was good and I didn't feel myself straining or fighting the pace either. Alternating rowing and running was a nice change. Sparty on, Go Tigers!!
Alan Pamayo
on Saturday, October 13, 2012 at 11:43 am
S&C WOD
WOD (scaled with thin 1/4" blue band for HSPU's; Ring Push-Ups RX'd)
6:51
PLA
on Saturday, October 13, 2012 at 10:33 pm
Day 31
S&C (manual assist on HSPU): 7:14
Comments are closed for this post.