W.O.D.: H T/TT Day 1 Week 5

Saturday, December 29, 2012 • EnduranceH, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD:

For Time:

100m - Handstand Walk

(If you can't walk on your hands accumulate 10mins in a handstand hold)

Post time to comments.


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m @ 600m TT pace

Bike (SUN): 10M TT

Run (SUN): 10k @ 13.1M TT pace

Row (SUN): 8k @ 10k TT pace

Ruck (SUN): 60min TT, 65# ruck/Boots/Utes

Post sport, time, or distance to comments.

Multi-Sport (3S)

Swim (Sat or Off): 500m @ 600m TT pace

Bike (SAT or LI): 10M TT

Run (SUN or LI): 10k @ 13.1M TT pace

Post sport, time, or distance to comments.



Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Comments (11)

Brad Williams
on Saturday, December 29, 2012 at 05:08 am
12/29/12 WOD
Had to take another rest day today. Woke up in the middle of the night with chills and muscle spasms so training was not a good idea. Will take another rest day and hopefully be back at it Monday.

Hope to at least get some mobility work in.
Jake Fisher
on Saturday, December 29, 2012 at 08:25 am
Daily Results
No handstand walking here; I did the 10-mins of static handstand holds, most of them unassisted (no wall).
Krusty505
on Saturday, December 29, 2012 at 10:31 am
Trail run
5.5 mi trail run 53:00
Alan Pamayo
on Saturday, December 29, 2012 at 10:45 am
S&C WOD
WOD scaled to 10:00 of Handstand Holds

Total time to complete 10:00:
23:12
Krusty505
on Saturday, December 29, 2012 at 02:01 pm
Handstands
I guess I couldn't get enough, so I did 10 sets of handstands. Surely did not get in 10min, but it was a challenge, and I even started to get some balance going!
PLA
on Saturday, December 29, 2012 at 02:55 pm
Day 106
S&C: 10:00 hold
lorie landry
on Saturday, December 29, 2012 at 04:07 pm
I have a question? yesterday it said for multi sport to run 2:00 on and 2:00 off this weekend. today it say to run a 10k tomorrow. Which one should I follow?
Chad Brinkley
on Saturday, December 29, 2012 at 05:52 pm
Run WOD
I did the 3 sport run WOD today. 10k tempo run in 50:04.

Later in the day I did the local s&c WOD:
Against a 30 minute continuous clock...
7 min amrap of 7 ball slams @50 & 7 wall balls @20 lb to 10' (8 rds RX); rest 3 min; 12 min amrap of 6 burpee box overs @24", 9 kb swings @55 lb, 12 cal row (5 rds + 6 bbo + 9 kb); 3 min rest; 5 min amrap of 7 db thrusters @2x40, 7 toes to bar ( 5 rds RX).
Ross
on Saturday, December 29, 2012 at 05:58 pm
WOD
Scaled to 10 min of handstand holds using the wall for balance.
Sean F
on Saturday, December 29, 2012 at 06:45 pm
12/29/2012 w/12/30 Endurance
WOD scaled to 10:00 minutes of handstand holds (over 24:35) alternating between toes/nose to wall and heels only to wall (no body contact)
8K row-35:58 @ 125 drag factor
Kaitlin
on Sunday, December 30, 2012 at 11:38 am
Lorie-- For the 2nd run wod 3S has the choice of doing the Long Interval or doing the Tempo/TT wod this week.
Comments are closed for this post.