W.O.D.: Tempo | Time Trial

Saturday, January 11, 2014 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

As Many Rounds As Possible in 10:00:

8 - Dumbbell Squat Cleans (45/30)

8 - Burpees

Post times 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): 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 (SAT): 1400m @ 85% 1200m TT pace

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

Run (OFF): OFF

Post sport and time to comments.

Knee pain? Develop hip control

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Comments (3)

Brad Williams
on Saturday, January 11, 2014 at 02:05 pm
1/11/14 WOD
Tempo Row first. 10K- 42:10 min., 1000m Rec.- 4:41, 8 x 250m/1 rec.- 1 min,1 min.,59,59,58,58,59,58 sec., 10 min. Cool-Down 2000m. 16450m Total.

Interval swim after. 5 x 100m/1 rec.- 2:02,1:58,1:56,1:52,1:53 min., 300m Cool-Down Drills (float & paddle, kick, 6-3-6 drill. 800m.

Stretching for mobility through day. Swim test went well. Kinda tired after long row, but I was happy with it. Had only a little pain in hip and shin. Going to test run tomorrow. Progress is finally coming.
on Saturday, January 11, 2014 at 07:08 pm
Cleans and today's MetCon
Worked up to 225x3 hang clean, drilled with 185.
....waited 5 mins......
WC: 6 rounds + 4 cleans
on Tuesday, January 14, 2014 at 09:12 am
4 rounds in 9.47, used 45lbs in total although I think it was supposed to be 45lbs each dumbbell?!
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