W.O.D.: G T/TT Day 1 Week 7

Saturday, October 20, 2012 • EnduranceG, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible in 20:00min of:

500m Row

15 - Push Ups

25 - Air Squats

Post rounds to comments.


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1200m TT

Bike (SUN): 12M TT

Run (SUN): 5M @ 7M TT pace

Row (SUN): 5k TT

Ruck (SUN): 12M TT @ 65# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Swim (Off or SUN followed by Bike LI): 1200m TT

Bike (SUN or LI): 12M TT

Run (SAT or LI): 5M @ 7M TT pace


Running Fundamentals


Share This Page:

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

Related Content:

Comments (11)

Brad Williams
on Saturday, October 20, 2012 at 06:10 am
10/20/12 WOD
TT bike this morning. Did 36 minutes all out. After that 3 x 6 minutes/3 rec. That was hard.

Next, subbed for 400m run for the Row since I'm at my parents and don't have access to a C2 for the 20 minutes AMRAP- 7 sets + 340 meters. That was harder. My pacing was good for the runs, but the Push-Ups and Squats took their toll. Great training day!!

Sparty On!!
Kyle G
on Saturday, October 20, 2012 at 09:58 am
WOD
WOD: 6+ 77m row
Jack
on Saturday, October 20, 2012 at 10:41 am
WOD
Subbed rowing for SDHP @ 45#.

4 rounds even.
Ben
on Saturday, October 20, 2012 at 11:45 am
TT WOD
4 Rds + 15 push-ups as Rx'd.

Loved it. Wishing my row was better so I could get 5 rounds! Next time.......
Matt
on Saturday, October 20, 2012 at 12:22 pm
5 Rounds +14 Air Squats
T. Lappe
on Saturday, October 20, 2012 at 02:52 pm
5 rounds + 250 meter row
Jason S
on Saturday, October 20, 2012 at 03:01 pm
6x2/3 rnds as RX'd

Row sprints: 1:50 ave
Alan Pamayo
on Saturday, October 20, 2012 at 06:23 pm
S&C WOD
WOD RX'd
5 Rounds + 430m
PLA
on Sunday, October 21, 2012 at 08:00 am
Day 38
S&C (Rx): 6 rounds
Chris H
on Sunday, October 21, 2012 at 06:41 pm
WOD
5 Rnds + 50m
Substituted 500m run for row.
PLA
on Monday, October 22, 2012 at 07:06 am
Day 38
S&C (Rx): 6 rounds
Comments are closed for this post.