W.O.D.: Tempo | Time Trial

Saturday, November 09, 2013 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

For Time

Row - 50 Calories


3 Rounds For Time

3 - Double KB Thrusters (35/26)

6 - Double KB Overhead Squats (35/26)

9 - Double KB Swings (35/26)

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 @ 85% RPE

Bike (SUN): 5M @ 85% RPE

Run (SUN): 5k @ 85% RPE

Row (SUN): 2k @ 85% RPE

Ruck (SUN): 5M @ 85% RPE, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 800m TT

Bike (OFF): OFF

Run (SAT or SI): 5k @ 85% RPE

Post sport and time to comments.

How are you starting your weekend?

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Comments (1)

Brad Williams
on Saturday, November 09, 2013 at 10:44 am
11/9/13 Ann Arbor Turkey Trot Iron Turkey Result
Pretty good day today at the Iron Turkey Race. Course was windy on backside and that hurt a lot. My pacing was right on and distances according to my Garmin were almost 200m longer. 5K 3.2 miles- 23:26 min. 10K 6.33 miles- 49:17 min. 9.53 mile total- 1:12:33 hours.

Will hit the S&C recovery WOD and do mobility later on.

40th out of 114 overall when I left. Not sure on age group results. Will post those when they are up. Great race to end season.
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