W.O.D.: H T/TT Day 1 Week 4

Saturday, December 22, 2012 • EnduranceH, T, TT, Tempo, Time Tiral

CFE STRENGTH & CONDITIONING WOD:

30 Rounds for time of:

1 - Pistol Left Leg

1 - Pistol Right Leg

1 - Muscle Up

Post time to comments.


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

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.

Multi-Sport (3S)

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


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Comments (7)

Brad Williams
on Saturday, December 22, 2012 at 06:12 am
12/22/12 WOD
Tempo 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!!
Kyle t
on Saturday, December 22, 2012 at 07:38 am
Wod
WOD: 11:27 rx

Kicked up against side posts for slight leverage.
Martin
on Saturday, December 22, 2012 at 07:53 am
WOD
9.00 as Rx on the pistol/MU workout.
Chad Brinkley
on Saturday, December 22, 2012 at 02:24 pm
Run WOD
Started 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).
Alan Pamayo
on Saturday, December 22, 2012 at 03:00 pm
S&C WOD
WOD RX'd
32:01

6 Failed reps (only had 2 failures through 28 reps ... definitely a PR!)
PLA
on Saturday, December 22, 2012 at 03:44 pm
Day 99
Bike (Rx): 1:09:34
Sean F
on Saturday, December 22, 2012 at 08:52 pm
8:19 as Rx'd w/1 failed rep
Comments are closed for this post.