W.O.D.: I T/TT Day 2 Week 10

Sunday, March 17, 2013 • EnduranceI, T, TT, Tempo, Time Trial



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.


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.

Be Kind To Your Achilles

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Comments (7)

Brad Williams
on Sunday, March 17, 2013 at 06:32 am
3/17/13 WOD
15.3 mile run this AM. 2:15:16 Hours. Pretty happy with that. Muscle smashes and stretching rest of day along with lots of college basketball. Selection Sunday is one of my favorite sports days of the year.
on Sunday, March 17, 2013 at 10:32 am
Run 4.5mi 8:45ish pace

Angie: for time
100 pull-ups
100 push-ups
100 sit-ups
100 squats

First time doing Angie, so I had no idea what to expect for a time. I guess this gives me a baseline to work from.
Rob UK
on Sunday, March 17, 2013 at 01:11 pm
Endurance Ruck
5k TT 55# 44:53
Alan Pamayo
on Sunday, March 17, 2013 at 02:11 pm
Endurance Ruck
Ruck 5k @58 lbs
on Sunday, March 17, 2013 at 03:25 pm
Day 184
Run T (Rx):

~ 45 min mobility/drills

Time - 21:47
Pace - 4:21/km
Cadence - 88

~ 15 min cool down

Slightly faster than I set out for (4:40/km). Mechanics in line. Feet and lower legs felt great. At my favorite bar logging this. Happy St. Patrick's everyone.
on Sunday, March 17, 2013 at 04:59 pm
It's working
my best 5k ever 21:15 with a bad cough ! Beat my best time from last summer before crossfit by close to 2 min.

looks like the crossfit and crossfit endurance work is working great.
on Sunday, March 17, 2013 at 07:57 pm
5k TT
5k TT - 21:55, felt really good the first 2 miles, but the las 1.1 was a struggle.
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