W.O.D.: I T/TT Day 1 Week 12
CFE STRENGTH & CONDITIONING WOD:
3S Rest Day for S&C WOD
100 - Pistols
Post time to comments.
SKILLS & DRILLS
Perform 20-45min of skill/drills prior to Endurance WOD
Perform Strength & Conditioning Recovery if needed.
Choose ONE of the following sports:
Swim (SUN): 1200m TT
Bike (SUN): 20M @ 80% 15M TT pace
Run (SUN): 8M @ 85% 5M TT pace
Row (SUN): 8k TT
Ruck (SUN): 6M TT
Post sport and time to comments.
Saturday is a 3S Rest day
Swim (OFF): Off
Bike (SUN or LI): 15M TT
Run (OFF): Off
Post sport, time, or distance to comments.
on Saturday, March 30, 2013 at 09:20 am
3/30/13 WOD16.07 long run this morning. 2:20:50- 8:46 pace. Longest run for me ever. Really happy and proud to get through it. Resting and mobility through day.
on Saturday, March 30, 2013 at 09:36 am
S&C WODPistols (on a box)
on Saturday, March 30, 2013 at 10:19 am
Trail run2nd trail run pot spinal fusion 5 mi 50:00 ish min. Felt good
on Saturday, March 30, 2013 at 01:45 pm
Day 197S&C (Rx): 4:51
*Lots of ankle and hip mobility prior to WOD.