W.O.D.: H T/TT Day 2 Week 5

Sunday, December 30, 2012 • EnduranceH, T, TT, Tempo, Time Trial


Perform Strength & Conditioning Recovery following stamina work.


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.


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.

CrossFit Bellevue hosts a CrossFit Endurance Seminar April 6th-7th

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Comments (6)

Brad Williams
on Sunday, December 30, 2012 at 08:29 am
12/30/12 WOD
Yet another full rest today. made trip back to Canton from parents house so I'll get in some mobility work.

Plan on being back at it tomorrow.
on Sunday, December 30, 2012 at 10:15 am
I only did 3k. My right ankle is hurting really bad. When I flex my foot it hurts on top of my foot and on the just behind my ankle.

I did one round of recovery with a 20# db for kb's and 85# on bench.
on Sunday, December 30, 2012 at 12:41 pm
Warmup: back extensions, GHD sit-ups, Sampson stretch, jump rope drill, push-ups, pull-ups

Row 8K 33:16

Mobility work

Yesterday I ended up doing the 10:00 of handstand, too.
Dave Laytart
on Sunday, December 30, 2012 at 01:20 pm
1st workout in forever. Did this on Precore Bike at the Y.
Chad Brinkley
on Sunday, December 30, 2012 at 05:43 pm
Bike WOD
I did the 3 Sport Bike WOD this morning. 10 MIle Time Trial ride in 29:47.
Alan Pamayo
on Sunday, December 30, 2012 at 06:02 pm
Endurance Run
Run 10k

Trail was 90% snow and ice ... and it was dark out.
Comments are closed for this post.