W.O.D.: C Tempo / Time Trial

Day 1 Week 11
Saturday, December 31, 2011 • Endurance


Snatch Balance, 3-3-3

Sets should not be max effort; focus on technique. Post loads to comments.

5-10 minutes rest then CFE S&C WOD

CFE Strength & Conditioning WOD:

For time:

100 Hand-release Push ups

100 Air Squats

100 Double Unders

Post time to comments.


Choose ONE of the following sports:

Swim (SS Sun, 3S OFF): 500y @ 85% of 500y TT pace

Bike (SS Sun, 3S Sat): 10M @ 90% of 10M TT pace

Run (SS Sun, 3S Sun): 20 minutes of 1:00 @ 90% max effort, 1:00 @ 50% max effort

C2 Row (SS Sun): 20 minutes of 1:00 @ 90% max effort, 1:00 @ 50% max effort

Post sport and time/distance to comments. Follow with S&C Recovery.

Strength & Conditioning Recovery

This can and should be done the day of races, after T/TT efforts, and/or after intervals as needed.

3 sets with light to medium weight of:

GHD Sit ups, 15 reps (extend knees aggressively)

GHD Hip Extensions, 15 reps

KB/DB Swings, 15 reps

Bench Press, 15 reps

Pull ups, 15 reps

Remember, this is a recovery tool and is not a timed workout.

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