W.O.D.: Tempo | Time Trial

Saturday, May 18, 2013 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

For Time:

4 Rounds For Time Of:

15 - Sumo Deadlift High Pull (95/75)

20 - Pull Ups

Post time 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): 1000m TT

Bike (SUN): 20M TT

Run (SUN): 3M TT

Row (SUN): 2k TT

Ruck (SUN): 8M TT, Full Kit

Post sport and time to comments.

Multi-Sport (3S)

Saturday is the 3S Rest day

Swim (OFF): OFF

Bike (SUN or LI): 20M TT

Run (OFF): OFF

Post sport, time, or distance to comments.

Running In Life

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Comments (5)

Brad Williams
on Saturday, May 18, 2013 at 11:42 am
5/18/13 WOD
TT Bike this morning. 10 min. warm up, 20 miles- 53:48 minutes (rolling course, wind)/10 min. rec., 1:01 steady w/8 hill repeats -17 miles, 10 min. cool-down. 45 miles total. in 2:27 hours. Had a mix of everything for the ride.

Mobility after and will get in more later.
Alan Pamayo
on Saturday, May 18, 2013 at 01:00 pm
on Saturday, May 18, 2013 at 02:11 pm
S&C (Rx): 8:32

Pullups gave me a lot of problems today.
Chad Brinkley
on Saturday, May 18, 2013 at 02:23 pm
Today at our local box we did a WOD to honor two of our coaches who will be leaving soon.

For time: Run 500, 100 Meter Tire Pull, Run 500, 10 Ball Slams 50 LB over a 7' Wall, Run 500, 100 Meters of Tire Flips, Run 500, 100 Meter Farmer's Walk with 2 70LB KB, Run 500, Move a 90 LB Sandbag over 2 7' Walls which are 50 Meters Apart and return it to the start line, Run 500, 2 15' Rope Ascents, Run 500, 50 Sledge Hammer Strikes on a tire alternating left and right side, Run 500, 100 Meter Prowler Sled Push with 155 LB, Run 500, 100 Meter Low Crawl (Elbows and Knees in contact with the ground), Run 500. Time was 54 minutes.
on Saturday, May 18, 2013 at 06:11 pm
Looking good G.
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