W.O.D.: I T/TT Day 1 Week 10

Saturday, March 16, 2013 • EnduranceI, T, TT, Tempo, Time Trial


3S Rest Day for S&C WOD

For 15:00

Max distance handstand walk

Post distance to comments.


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

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 800m TT

Bike (SUN): 10M @ 12M TT pace

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

Row (SUN): 5k TT

Ruck (SUN): 5k TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (Sat or LI): 1M @ 85% 1M TT pace

Bike (SUN): 15k @ 90% 10M TT pace

Run (OFF): Off

Post sport, time, or distance to comments.

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Comments (5)

Brad Williams
on Saturday, March 16, 2013 at 06:24 am
3/16/13 WOD
3 Hour bike this AM. 15 minute warm-up, 2 hours 82-85%, 15 rec., 2 x 10 min. aerobic sets, and 10 minute cool-down. I'm tired. Really wanted to stop after the 2 hour effort, but all the past CFE training has really helped mentally. Mobility right after. Gonna get some muscle smashes in later on while college basketball is on. Sparty On!!
Chad Brinkley
on Saturday, March 16, 2013 at 12:37 pm
I am trying to catch up on my running because I am scheduled to do a Maraton in April and I missed 6 weeks of run training due to an injury. I made up the 13.1 mile run from last week. It was way slower than I wanted it to be. Time was 1:52:41... roughly 15 minutes slower than my PR. My legs were tired and felt like wood.
on Saturday, March 16, 2013 at 02:26 pm
Day 183
S&C: 8:00 Handstand hold*

40 minutes mobility

Grip work**

* 1:30 hold, :30 rest then :30 hold/ :30 rest for remainder of 15:00.

** worked up to 70lbs on thick bar wristroller set at 6' height for 3 reps.
Alan Pamayo
on Saturday, March 16, 2013 at 03:07 pm

That sucks to write! I can't even balance in a handstand, so I spent 15:00 practicing.
on Sunday, March 17, 2013 at 10:33 am
Bike trainer
10m easy
10m tempo
10m easy

Sluggish from plane travel
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