W.O.D.: Tempo | Time Trial

Saturday, June 08, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD:

3S Rest Day for S&C WOD

For Time:

75 - Sit Ups

150 - Air Squats

75 - Sit Ups

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

Row Skills & Drills


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m @ 80% 800m TT pace

Bike (SUN): 15k @ 85% 20k TT pace

Run (SUN): 5M @ 80% 5k TT pace

Row (SUN): 5k @ 80% 2k TT pace

Ruck (SUN): 10M @ 80% 8M TT pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (SAT): 20k TT

Run (SUN): 10k TT

Post sport and time to comments.


Gymnastics WOD: Air Squat Progression


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Comments (7)

B
on Saturday, June 08, 2013 at 01:23 am
Question about three sport
Is the program interchangeable in the sense if I wanted to replace the bike with rucking?
Brad Williams
on Saturday, June 08, 2013 at 05:47 am
6/8/13 WOD
Steady swim this morning. 1000m- 21:29. 200m Cool-Down (100m pull drill, 100m streamline kick, board). Kept around what would be race pace for tomorrow...that is if I take tight lines and don't swim to far off course.

15 min. Bike after. 5 miles around 13:45 min. Spun legs last minute.

12 Min. Interval Run after. 2 x 800m@ race pace 7:35-7:40/2 rec.

Foam roller smashes and stretching after. Ready to go for tomorrow.
Brad Smith
on Saturday, June 08, 2013 at 12:22 pm
3s bike wod
Bike: 20k (34:12 - 21.8 mph)
Ian
on Saturday, June 08, 2013 at 02:03 pm
S&C WOD
12:30
Alan Pamayo
on Saturday, June 08, 2013 at 05:44 pm
S&C WOD
WOD RX'd
9:56
PJ
on Sunday, June 09, 2013 at 10:13 am
RE: Question about three sport
B,

Yes sir. I've got a bunch of Military athletes follow a 3S template w/ a ruck in place of the bike.
C.L.
on Monday, June 10, 2013 at 09:03 am
S&C WOD
11:19 as rx'd
- Sit-ups were absolutely terrible
Comments are closed for this post.