W.O.D.: Tempo | Time Trial

Saturday, November 30, 2013 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

As Many Reps As Possible in 8:00 of:

Ground to Overhead


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)

Saturday is the 3s rest day

Swim (OFF): OFF

Bike (SUN): 15k TT

Run (OFF): OFF

Post sport and time to comments.

NYC Endurance

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Comments (3)

Brad Williams
on Saturday, November 30, 2013 at 07:18 am
11/30/13 WOD
16050 meter Row on the C2 this AM- 1:10:55 Hours. Still can't run so a long row will have to substitute.

That was one of the most physically challenging workouts I've done in a while. I wanted to stop so bad, but wouldn't until I got to what I thought was 10 miles or close too. Stretching and smashes for mobility.

Going to go back to Doc tomorrow and see if I can get Rx'd for a little PT and get this nerve issue taken care of.
on Saturday, November 30, 2013 at 10:18 am
just me??
is it me or does it look like the athletes have been Photoshopped in to that picture???
on Saturday, November 30, 2013 at 05:55 pm
Did a 15k race this morning in a 1:12. It was a little slower than I wanted, but I didn't taper and my big race is coming up soon. Will definitely be hitting this S&C WOD soon.
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