W.O.D.: Tempo | Time Trial

Saturday, November 16, 2013 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

For Time


Overhead Squats (95/65)

Hand Stand Push Ups

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): 15k TT

Run (SUN): 5k TT

Row (SUN): 2k TT

Ruck (SUN): 5M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT): 1200m @ 85% 800m TT time

Bike (SUN): 15k @ 85% 15k TT pace

Run (OFF): OFF

Post sport and time to comments.

3FU3L -- Fueling champions

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Comments (5)

Brad Williams
on Saturday, November 16, 2013 at 09:28 am
11/16/13 WOD
Interval Run-Spin Class "brick" this morning. Run- 6 x 400m Sprint/1200m Steady- 1:32/6:15, 1:51/6:15, 1:48/6:12, 1:45/6:23, 1:46/6:20, 1:49/6:15, 7 min. Cool-Down (easy running).

Bike- Spin Class.

Stretching and lacrosse ball smashes for mobility. Mobility work felt great after not getting much in last night. Will do more later on. Sparty On!
Brad Williams
on Saturday, November 16, 2013 at 01:27 pm
Why aren't the comments being posted again? Is the website having problems again?
on Saturday, November 16, 2013 at 03:09 pm
Did the strength and conditioning wod this afternoon in 3:04 with hand-release push-ups.
on Sunday, November 17, 2013 at 08:40 am
RE: Comments
Hey Brad... Unfortunately every comment has to be approved individually (Old technology!)... So when I'm traveling for seminars, training camps, etc I'm a little slow to get in there, sorry!
charlie douthwaite
on Sunday, November 24, 2013 at 08:35 pm
5x5 Back Squat
4:55 RX'd
Comments are closed for this post.