W.O.D.: Tempo | Time Trial

Saturday, September 14, 2013 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

For Time:

2000m Row

1000ft Farmer Carry (2pood/1.5pood KBs)

100 - KB Swings (1.5pood/1pood)

Post results 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:

RPE - Explained

Swim (SUN): 800m @ 80% RPE

Bike (SUN): 5M @ 80% RPE

Run (SUN): 3M @ 80% RPE

Row (SUN): 2k @ 80% RPE

Ruck (SUN): 3M @ 80% RPE, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (OFF): OFF

Run (SAT or SI): 13.1M TT

Post sport and time to comments.

AthlteCell CamP #2

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Comments (1)

Brad Williams
on Saturday, September 14, 2013 at 05:52 am
9/14/13 WOD
Tempo Bike this morning. 18 min. Warm-Up (Spin, Pace Increase), 1 hour Tempo, 20 min. Steady State, 7 min. Cool-Down.

I thought bike WOD would hard this AM after heavy lifting yesterday, but thanks to 3Fu3l for recovery yesterday and using it during WOD this AM I was good. If you haven't used this yet and compete in any sport, I'd give it a shot.

Smashes and stretching for mobility. Enjoy all the football today. Sparty On!
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