W.O.D.: Tempo | Time Trial

Saturday, June 15, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD:

3S Rest Day for S&C WOD

1 - 1 - 1 - 1 - 1 - 1 - 1

Snatch

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): 1200m TT

Bike (SUN): 15M TT

Run (SUN): 10k TT

Row (SUN): 2k TT

Ruck (SUN): 8M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT or SI): 1000m @ 80% 800m TT pace

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

Run (OFF): OFF

Post sport and time to comments.


Full Potential Endurance hosts a CrossFit Endurance Seminar June 22-23


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Comments (5)

Andrew F
on Saturday, June 15, 2013 at 03:18 am
2km row
7:13
Chad Brinkley
on Saturday, June 15, 2013 at 11:59 am
Run & Swim WODs
6/14: In the PM, I did the tempo swim WOD in the PM: 500 W/U, 1000 Meters in 24:50, 500 C/D + Mobility.

In the AM, I did the local S&C WOD: Partner WOD - only one person works at a time - 20 Minute AMRAP of 20 Toes to Bar, 200' Prowler Sled Push @225, 20 Calorie Row. 6 Rounds + 20 Toes to Bar + 125' Sled Push RX.

6/15: I did a run WOD in the AM - 10K Time Trial in 46:53.

Afterwards, I did the local S&C WOD: 5 Rounds for time of 10 2-for-1 Wallballs (20 LB to 10'), 20 Double Unders, 10 Burpee Pull Ups. Time was 16:02 RX.
PLA
on Saturday, June 15, 2013 at 02:06 pm
Did yesterday's workouts.

Strength (Rx): 60lbs

S&C (Rx): 10:17
Brad Williams
on Saturday, June 15, 2013 at 02:10 pm
6/15/13 WOD
3 Sport "Brick" this morning. 32 min. Swim. 10-1 reps of 10 laps/10 push-ups, 9 laps/9 push-ups...etc, 41 mile bike 2:01 HRS. and 24:47 3.06 mile run.

Wanted to run longer, but got started late and Mom and Sis-in-Law were coming to visit and I had to get back to apt. when they got there.

Mobility work after all done. Pretty happy with WOD today.
Alan Pamayo
on Saturday, June 15, 2013 at 05:45 pm
S&C WOD
Snatch
135-145-155-165-175F-175F-175F
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