W.O.D.: Tempo | Time Trial

Sunday, January 05, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day


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): 1400m @ 85% 1200m TT pace

Bike (SUN): 20M @ 85% 30k TT pace

Run (SUN): 10M @ 85% 8M TT pace

Row (SUN): 10k @ 85% 8k TT pace

Ruck (SUN): 12M @ 85% 10M TT pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 1200m TT

Bike (OFF): OFF

Run (SAT or SI): 10M @ 85% 8M TT pace

Post sport and time to comments.


STRENGTH & CONDITIONING RECOVERY

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.


Jennifer Barry


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Comments (1)

Brad Williams
on Sunday, January 05, 2014 at 06:30 am
1/5/14 WOD
Rest day today. Did some foam rolling and lacrosse ball smashes after getting up. Stretching later on.

Hope a couple more weeks of therapy will get me going again.
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