W.O.D.: I T/TT Day 1 Week 6

Saturday, February 16, 2013 • EnduranceT, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD:

3 Round For Time Of:

5 - Muscle Ups

50 - Air Squats

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): 1200m TT

Bike (SUN): 30M @ 85% 20M TT pace

Run (SUN): 2M at 90% 2M TT pace

Row (SUN): 2k TT

Ruck (SUN): 12k TT

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (OFF): OFF

Run (SAT or SI): 2M TT

Post sport, time, or distance to comments.


The 123 Drill | RunATX


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Comments (7)

Power Green
on Saturday, February 16, 2013 at 09:37 am
First CFE Workout
S&C WOD: 14:26*
Endurance WOD (SS) Run: 12:47

*I had to use a chair to assist my muscle-ups on a pullup bar. I'm gonna have to build up to a muscle-up.
Joe Green
on Saturday, February 16, 2013 at 09:55 am
Complete
S&C: 14:46 - had to assist my muscle-ups with a chair
Endurance: 12:47 Treadmill style
Chase
on Saturday, February 16, 2013 at 11:25 am
WOD
3 RFT
5 Muscle ups
50 squats

6:20
Brad Williams
on Saturday, February 16, 2013 at 02:17 pm
2/16/13 WOD
Tempo/interval bike this morning. 15 minute warm-up, 1 hour around 85%/5 rec. Short Tosh- 1 min, 2 min, 3 min for each interval. 7 min. cool-down. Week 5 cadence run after. That was hard after 2 hour bike WOD and icy sidewalks in St. Charles, didn't help. Happy with how run went though.

Strength & Conditioning this afternoon. Did yesterday's Dynamic Deadlift WOD- 135lbs/10 sets/2 reps on 1 min. Today's S&C; subbed 3 Pull-Ups/3 Dips for Muscle Ups. I also used a blue band for Pull-Ups- 9:08 minutes.

Mobility after. Great training day today. Longer steady state run tomorrow.
PLA
on Saturday, February 16, 2013 at 02:48 pm
Day 155
S&C (1 MU = 2 strict ring dips + 2 strict rope pullups): 5:42

Really need to work this skill.

Thanks Tim for finding that last Helen. That was the same tendonitis that kept me out of the ING.
Alan Pamayo
on Saturday, February 16, 2013 at 03:33 pm
S&C WOD
WOD (Scaled w/ thin blue band)
7:14

Just couldn't pull off the muscle up transition today ... really frustrating to not even get one.
Will Fox
on Wednesday, February 20, 2013 at 02:21 pm
Performed Wed 2/20
Yesterday's strength:
12x2 on :60 @ 250
S&C WOD
3 roundS 5 mu's / 50 squats
8:34
Scaled muscle ups with chair concept
Mobility 17
Comments are closed for this post.