W.O.D.: H T/TT Day 1 Week 4
CFE STRENGTH & CONDITIONING WOD:
30 Rounds for time of:
1 - Pistol Left Leg
1 - Pistol Right Leg
1 - Muscle Up
Post time to comments.
Perform Strength & Conditioning Recovery if needed.
Choose ONE of the following sports:
Swim (SUN): 800m TT
Bike (SUN): 20M @ 85% of 20M TT pace
Run (SUN): 10k – 13.1M TT
Row (SUN): 10k TT
Ruck (SUN): 9M @ 85% 90min TT pace
Post sport and times to comments.
Swim (Sat or Off): 800m TT
Bike (SAT or SI): 20M @ 85% of 20M TT pace
Run (SUN or SI): 10k – 13.1M TT
Knees out jump rope and Clean
on Saturday, December 22, 2012 at 06:12 am
12/22/12 WODTempo bike this AM. 1 hour around 80-85% on the trainer. Then did the short intervals after for a really good ride. Cadence run after. 2x8min/2rec. at 96. 1.03 miles, 1.07 miles. Had a crosswind both ways. Happy with run and felt I could've gone way faster. Will try 97-98 next time.
Strength recovery later on. Trail run with some friends tomorrow. Sparty on!!
on Saturday, December 22, 2012 at 07:38 am
WodWOD: 11:27 rx
Kicked up against side posts for slight leverage.
on Saturday, December 22, 2012 at 07:53 am
WOD9.00 as Rx on the pistol/MU workout.
on Saturday, December 22, 2012 at 02:24 pm
Run WODStarted this morning by doing the local S&C WOD - "The 12 Days of Christmas" - WOD is performed like the 12 Days of Christmas is sung (1 PS, 2 RD, 1 PS, 3 B, 2 RD, 1 PS, etc)
For Time: 1 Power Snatch @95, 2 Ring Dips, 3 Burpees, 4 CTB Pull Ups, 5 Toes to Bar, 6 Clapping Push Ups, 7 Air Squats, 8 Jumping Switch Lunges (L=1, R=2), 9 Box Jumps @24", 10 Wallballs (20 LB to 10'), 11 KB Swings @70 LB, 12 Thrusters @95. Total time was 24:40 RX.
Afterwards I did the 13.1 Mile Run. It was slower than I would have liked but I was doing it tired and on a calorie deficit. Total time was 1 hour 58 seconds. (Pace was roughly 9:02 per mile).
on Saturday, December 22, 2012 at 03:00 pm
S&C WODWOD RX'd
6 Failed reps (only had 2 failures through 28 reps ... definitely a PR!)
on Saturday, December 22, 2012 at 03:44 pm
Day 99Bike (Rx): 1:09:34
on Saturday, December 22, 2012 at 08:52 pm
8:19 as Rx'd w/1 failed rep