W.O.D.: Tempo | Time Trial

Saturday, August 17, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD:

3S Rest Day for S&C WOD

For Time:

100 - Double Unders

80 - Air Squats

60 - Pull Ups

40 - Push Ups

20 - Ring Dips

100 - Double Unders

Post results 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 @ 80% 800m TT pace

Bike (SUN): 15M @ 80% 12M TT pace

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

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

Ruck (SUN): 8M @ 80% 5M TT pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 800m TT

Bike (OFF): OFF

Run (SAT or LI): 5k TT

Post sport and time to comments.


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Comments (5)

Tobias
on Saturday, August 17, 2013 at 02:56 am
S&C WOD
Todays wod done as Rx'd in 16:18.
Brad Williams
on Saturday, August 17, 2013 at 06:44 am
8/17/13 WOD
Interval TT Bike. 20 min. Warm-Up (Spin, 1 leg Pedal Drills, Pick-Ups), 2 x 40 min. TT/10 rec., 10 min. Cool-Down.

Strength & Conditioning shortly after. Subbed 12 inch Box Jumps for DU's and 110# Assisted Pull-Ups- 12:16 min. Pull-Ups really hurt during this WOD.

Mobility smashes and stretching through day. Don't know what was harder; the Bike or S&C WOD.
Trey Hutt
on Saturday, August 17, 2013 at 09:08 am
WOD as rx'd: 16:10
Plus power clean 3x4 @ 165#
Brad Smith
on Saturday, August 17, 2013 at 12:05 pm
3s run
Run: 5k (19:32 - 6:17 pace)
Timmy_kc
on Saturday, August 17, 2013 at 11:50 pm
3s run
20:50- was aiming for sub 20! Too much fun the night before.
Comments are closed for this post.