W.O.D.: Tempo | Time Trial

Saturday, December 14, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD:

3S Rest Day for S&C WOD

Front Squat

10 - 10 - 10 - 10 - 10

Post loads to comments.


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m TT

Bike (SUN): 20k TT

Run (SUN): 5M TT

Row (SUN): 5k TT

Ruck (SUN): 8M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT): 1000m @ 85% 800m TT pace

Bike (SUN): 12M @ 85% 15k TT pace

Run (OFF): OFF

Post sport and time to comments.



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Comments (3)

Brad Williams
on Saturday, December 14, 2013 at 06:28 am
12/14/13 WOD
Tempo Bike- Interval Row "brick" this morning. Bike- 15 min. Warm-Up (Spin, Pace Increase, Pick-Ups), 45 min. Tempo/5 rec., 6 x 3 min./1 rec. 10 min. Cool-Down.

Row- 10 x 1 min./1 rec.- Got 2851m (not including rec.). Penalty was 1 Push-Up for every meter un 3000m so I did 149 Push-Ups- 7:21 min.

Got the Rowing WOD off CF Football. Penalty was suppose to be burpees, but hip was sore some so I went to push-ups.

Doc wanted me to run this weekend to test hip, call him Monday as to whether or not to schedule PT. I tried running after bike and after about 5-7 min. the pain was to much. Hopefully PT will get me over this last mountain and I can get back to regular running.

Massage later on. That should help a lot.
Gd
on Saturday, December 14, 2013 at 07:48 am
S&c
205/205/205/205/215
Short and Brutal !
KM
on Saturday, December 14, 2013 at 12:06 pm
WOD
Still working on my front squats... 75/65/65/65/65
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