W.O.D.: Tempo | Time Trial

Saturday, October 26, 2013 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

4 Rounds For Time of:

21 - Sumo Deadlift High Pull (50% BW)

Run 400m

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): 1600m @ 80% RPE

Bike (SUN): 30k @ 80% RPE

Run (SUN): 10k @ 80% RPE

Row (SUN): 5k @ 80% RPE

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

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (OFF): OFF

Run (SAT or LI): 10k @ 80% RPE

Post sport and time to comments.

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Comments (10)

on Friday, October 25, 2013 at 10:59 pm
How many reps in sumo deadlift high pull?
Michael J
on Saturday, October 26, 2013 at 02:39 am
How many reps for the SDHP?
Manny O
on Saturday, October 26, 2013 at 04:19 am
Longhorn 70.3
I have had a pretty good tri season this year ending it with the Austin Half Ironman this weekend. I had some PR's in both sprint (actually winning one) and oly distance triathlons and will hopefully PR the half this weekend. Other PR included our 5k, 10k, and half marathon. I have been utilizing crossfit endurance sports specific training for the past two years. So a big THANK YOU for the product and plans you have given me and others. This weekend I will be utilizing 3Fu3l as my main source of nutrition for race. Again thank you guys.
on Saturday, October 26, 2013 at 05:04 am
Sdlhp reps?
Hey, how many reps of sumo deadlift high pull per round are we doing? Thanks!!
Brad Williams
on Saturday, October 26, 2013 at 06:16 am
10/26/13 WOD
Run-Bike-Run this morning. Run Steady- 23:44 3 Miles. Tempo Bike-55 min.(30K), 5 min. Cool-Down, Circuit Run- 10 min. AMRAP/5 Rec., 300m Run, 10 Burpees- 4 Rds. + 300m, 8 min. AMRAP/5 rec.- 200m Run, 10 Pull-Ups- 4 Rds. + 200m + 1 Pull-Up, 6 min. AMRAP- 100m Run, 6 Pistols (Alt. Legs)- 6 Rds. + 100m.

Smashes and stretching for mobility. The wind avg. was 23-25 mph this AM. I'm totally exhausted from this. Enjoy the college football today everyone.
on Saturday, October 26, 2013 at 06:54 am
How many?
How many sumo's per round??
on Saturday, October 26, 2013 at 07:17 am
S&C Question
How many sumo DL per round?
on Saturday, October 26, 2013 at 07:56 am
Sumo DL HP
How many reps for the sumo DL high pulls?
Chad Brinkley
on Saturday, October 26, 2013 at 12:30 pm
I did a 5K with my wife today so I did a 5K Time Trial instead of the 10K Tempo Run. Time was 20:02.

Later, I did the local S&C WOD: 4 Rounds for time of 10 Muscle Ups, 14 Alternating Stationary Front Rack Lunges @95 (L/R = 1), 13 Burpee Box Overs @24", Run 400 Meters. Time was 40:57 RX. I was really happy to be able to do this WOD RX today. Today was the first time I was able to do Ring Muscle Ups consistently!
on Saturday, October 26, 2013 at 03:39 pm
How many reps on the Sumo Dead Lift High pull?
Comments are closed for this post.