W.O.D.: G T/TT Day 2 Week 10

Sunday, November 11, 2012 • EnduranceG, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day

Perform Strength & Conditioning Recovery following stamina work.


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m @ 85% of 800m TT pace

Bike (SUN): 10M TT

Run (SUN): 2-4 x 5k @ 90% of 5k TT pace, 5:00-10:00 recovery, hold efforts within 2:00-3:00

Row (SUN): 8k TT

Ruck (SUN): 10M @ 15M TT pace, 65# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Swim (Sat or Off): 1000m @ 85% of 800m TT pace

Bike (SAT or SI): 10M TT

Run (SUN or SI): 2-4 x 5k @ 90% of 5k TT pace, 5:00-10:00 recovery, hold efforts within 2:00-3:00


STRENGTH & CONDITIONING RECOVERY

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.


How To Box Squat


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Comments (4)

Brad Williams
on Sunday, November 11, 2012 at 09:28 am
11/11/12 WOD
Tempo run this morning 3x5k/6min rec. 24:01, 23:37, 25:16 min. That was tough.

Last mile of the second interval was into wind and the whole third interval was into the wind so I went slower out because I knew coming back would be tough. Really happy with pacing on this. Mobility work after trip home from parents. Hamstrings are feeling this one.
Alan Pamayo
on Sunday, November 11, 2012 at 09:34 am
Endurance Ruck
Ruck 10M @68 lbs
2:15:31
PLA
on Sunday, November 11, 2012 at 03:16 pm
Day 60
Did Saturday's S&C WOD (Rx @ 195lb BW): 8 rounds
Chad Brinkley
on Sunday, November 11, 2012 at 03:18 pm
Run WOD
I was going to do 4 x 5K today, but we have had thunderstorms and 30 MPH winds all day so it seemed like a bad idea. I will likely do that WOD tomorrow. Today I decided to do short intervals instead.

S&C WOD: Tumilson HERO WOD - 8 Rounds of 200M Run and 11 Dumbbell Burpee Deadlifts with 2x60 LB DB. Time was 19:18 RX.

Rest 5:00

Then... 6x300M Run with 1:00 Rest. Times were 1:08, 1:06, 1:07, 1:07, 1:06, 1:07. Followed up with cool down + Mobility.
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