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

Saturday, February 02, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD:

3S Rest Day for S&C WOD

4 Rounds For Time Of:

10 - Hang Cleans (135/95)

10 - Burpees

Post time to comments.


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 800y TT

Bike (SUN): 15M TT

Run (SUN): 5M @ 90% of 10k TT pace

Row (SUN): 8k TT

Ruck (SUN): 10k TT @ 55# Ruck/Boots/Utes

Post sport, time, or distance to comments.

Multi-Sport (3S)

Swim (SUN): 800y TT

Bike (OFF): OFF

Run (SAT): 5M @ 90% of 10k TT pace

Post sport, time, or distance to comments.


181# Clean & Jerk, 14 Years Old


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Comments (15)

Brad Williams
on Saturday, February 02, 2013 at 06:11 am
2/2/13 WOD
Did the single bike WOD this AM and kept it at a tempo pace- 45 minutes, then 5 x 1/1 rec. int. 20 minute cadence skill run after. Did WK 3 again. 98 cadence was pretty good, but the 6 minutes at 94 hurt mainly because it was into wind and snowy sidewalks made for some slippery conditions. 10 degrees didn't help either, but it was fun.

Mobility work after and through day. Enjoy the college basketball today!
Tom
on Saturday, February 02, 2013 at 08:45 am
Help
I don't understand... What am I supposed to do today? all of it? or pick one??
Alan Pamayo
on Saturday, February 02, 2013 at 10:30 am
S&C WOD
WOD RX'd (Squat Cleans)
7:59

That really hurt.
Alan Pamayo
on Saturday, February 02, 2013 at 10:32 am
S&C WOD
Meant Hang Squat Cleans
Kyle T
on Saturday, February 02, 2013 at 10:59 am
WOD
Tempo bike: 3 hours on trainer

Immediately after: S&C WOD
X10 95# hang clean
X10 burpees
5:53
soreness and calorie deficit advised me to scale this one. Probably would have scaled to 115 or 125 if I were fresh
Jake Fisher
on Saturday, February 02, 2013 at 11:19 am
Daily Results
Row 5K = 19:20, (PR!! by -0:11)

Part of our CFL Team WOD (I rowed the whole thing for the Men's Team; against 16 women + 2 men on the other team) ... Beat them by more than 3:00! PR'd by 0:11 TOO!! I wasn't really pushing myself, just holding a steady, slightly difficult pace!
Kaitlin
on Saturday, February 02, 2013 at 12:44 pm
RE:Help
Tom-- If you are an SS athlete your sport of choice wod is completed tomorrow. 3S SAT RUN SUN SWIM
PLA
on Saturday, February 02, 2013 at 02:51 pm
Day 141
S&C (Rx): 5:10
benjamin palmer
on Saturday, February 02, 2013 at 03:05 pm
WOD @ Rx. 9:25.
Ross
on Saturday, February 02, 2013 at 03:40 pm
WODs
Yesterday
DE Deadlift @ 195

S&C: with a 55# DB
Time= 8:32

Today
S&C Scaeld to 115#
Time= 7:33
Will Fox
on Saturday, February 02, 2013 at 10:38 pm
s&c wod
rx - 12:35
Timtanium
on Monday, February 04, 2013 at 02:47 pm
S&C:
6:59*
*Sub'd front squats for the hang cleans. I injured my right wrist on the last clean S&C (the left hand lost the bar and the right hand hung on) and it's still bothering me a little. Worked on my form for the cleans with light weight, but will wait until completely healed and 100% confident w/ form (and grip) before going all out on cleans again.
Jackson
on Monday, February 04, 2013 at 07:15 pm
Ruck TT
10k, 55 lbs, 1:04:30
Jack
on Tuesday, February 05, 2013 at 10:22 am
WOD
Subbed hang cleans for #65 (I need to work on my form)

6:29

I could have gone heavier on the cleans and buck furpees!
Cameron
on Friday, March 01, 2013 at 10:08 am
WOD
Running the program about a month behind.

clean @135# as RX: 6:25
Comments are closed for this post.