W.O.D.: G T/TT Day 2 Week 8

Sunday, October 28, 2012 • EnduranceG, T, TT, Tempo, Time Trial


Perform Strength & Conditioning Recovery following stamina work.


Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1200m @ 85% TT pace

Bike (SUN): 20M @ 85% of 12M TT Pace

Run (SUN): 15k @ 90% 10k TT pace

Row (SUN): 15k TT

Ruck (SUN): 10M @ 90% 12M TT pace @ 65# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Swim (Off): Off

Bike (SAT or SI): 20M @ 85% of 12M TT Pace

Run (SUN or SI): 15k @ 90% 10k TT pace


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.

Integrated CrossFit hosts the CrossFit Endurance Seminar, November 3rd-4th.

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Comments (2)

Brad Williams
on Sunday, October 28, 2012 at 09:41 am
10/28/12 Wicked 10K Race Result
45:34 for the Wicked 10K race today. Was really 6.3 miles so I feel faster now. 56 sec. PR too! Extra run skill/cadence work really paid off. I had a great warm-up and stuck to my pace whole time and didn't feel destroyed at end either. Don't know age group results yet, but will post when I find out. Got in the Strength Recovery too. Mobility rest of day. Go Tigers!!
Brad Williams
on Sunday, October 28, 2012 at 01:13 pm
10/28/12 Wicked Race 10K Place
Ended up 13/85 in 30-34 age group and 85 out of 1457 overall. I'll take that anytime.
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