W.O.D.: Tempo | Time Trial

Saturday, October 19, 2013 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

For Time:

100 - Wall Balls (20/16)

80 - Double Unders

60 - Sit Ups

40 - Back Extensions

800m Weighted Run (45/25)

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): 800m TT

Bike (SUN): 12M TT

Run (SUN): 15k TT

Row (SUN): 10k TT

Ruck (SUN): 18M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (SUN): 20M TT

Run (OFF): OFF

Post sport and time to comments.

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Comments (3)

on Friday, October 18, 2013 at 08:36 pm
View Workouts
How do I view the entire weeks workouts all at once or at least in the same window?
I am using my iPhone - no Internet access besides this. I am only able to view Saturdays.
Brad Williams
on Saturday, October 19, 2013 at 06:01 am
10/19/13 WOD
TT Bike this morning. 15 min. Warm-Up (Pace Increase, 1 Leg Drills w/pick-ups), 1 Hour (20 mile), 10 min. Cool-Down.

Strength & Conditioning shortly after. Did a heavier circuit WOD this AM. I made this myself. 3 Rounds- 5 225# Deadlifts, 10 55# KB Swings, 15 Two Arm battle Rope Swings, 20 Single Unders- 6:09 min.
5 min. recovery then, 30-20-10 reps of Hang Leg Raises, Superman Hold, Sit-Ups- 7:42 min.

Dynamic stretching for mobility. Heavier WOD was good for today and core work always help too. Sparty On and Go Tigers!
on Monday, October 21, 2013 at 07:29 am
Re: View Workouts
You can't view mulitple PAST workouts at once, only one day at a time. As for the UPCOMING workouts, you can't as they have not been scheduled, and that's just part of GPP mystique (I presume).
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