W.O.D.: G T/TT Day 1 Week 9

Saturday, November 03, 2012 • EnduranceG, T, TT, Tempo, Time Trial


As Many Rounds As Possible in 7:00min of:

10 - Air Squats

15 - SitUps

20 - Double Unders

Post rounds to comments.


Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 800m TT

Bike (SUN): 15M @ 85% of 15M TT pace

Run (SUN):10k TT

Row (SUN): 2-4 x 2k @ 90% of 2k TT pace, 5:00-10:00 rest between, hold efforts within 1:00-2:00

Ruck (SUN): 15M TT @ 65# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Swim (SAT or Off): 800m TT

Bike (SAT followed by Run LI): 15M @ 85% of 15M TT pace

Run (SUN or LI): 10k TT

Coaching Tools For Running: Part 1

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Comments (8)

Dick D
on Saturday, November 03, 2012 at 04:09 am
early morning confusion!
I'm confused on the Multi-Sport programming for the weekend. I did yesterday's S&C as well as the 3S swim. I thought I knew what today's bike was going to be but now it's different. Can somebody help me out here? I just woke up and was heading out to do the S&C after drinking my java but now I'm pretty confused.
Brad Williams
on Saturday, November 03, 2012 at 06:05 am
11/3/12 WOD
Tempo Run-Bike-Run this morning. 3 miles to Lifetime Fit.- 22:39. 10 mile Bike on Lifefitness Bike- 26:46 min. 3 miles back home- 23:04 min. Used my metronome to and from. 92-93 first 3 miles, 91-92 last three. Felt good whole time. Mobility through day. Sparty On!!
Alan Pamayo
on Saturday, November 03, 2012 at 06:26 am
6 Rounds + 3 Sit Ups
on Saturday, November 03, 2012 at 11:12 am
AMRAP 7:00

10 AS, 15 SU, 20 DU

Rx'd 4 rds + 10 AS/15 SU/ 1 DU
on Saturday, November 03, 2012 at 03:31 pm
re: early morning confusion
DickD - the 3S bike is either the interval workout listed yesterday, or today's 15 mile ride followed by the long interval (LI) run - brick.
justin s.
on Saturday, November 03, 2012 at 10:39 pm
6 rds 15 sit-ups
on Saturday, November 03, 2012 at 10:41 pm
Day 52
S&C (Rx) : 6 rounds
on Saturday, November 10, 2012 at 07:42 pm
15m - 41min flat.

Hopped on the treadmill after and was too gassed to do the LI run.

Later on...

6rds FT and attempted the LI run intervals again but just wasn't feeling it.
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