W.O.D.: Tempo | Time Trial

Saturday, January 18, 2014 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD:

3S Rest Day for S&C WOD

As Many Rounds As Possible in 15:00:

7 - Handstand Push Ups

12 - L-Pull Ups

Post rounds 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): 1400m TT

Bike (SUN): 30M TT

Run (SUN): 12M TT

Row (SUN): 15k TT

Ruck (SUN): 12M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 1400m TT

Bike (OFF): OFF

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

Post sport and time to comments.



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Comments (1)

Brad Williams
on Saturday, January 18, 2014 at 06:08 am
1/18/14 WOD
TT Bike this AM. 15 min. Warm-Up (Spin, Pace Increase), 1:30 (30 mile) TT, 15 min. Cool-Down. 11 min. Run after- 1.04 miles.

Made some progress on run. Back and hip really started to hurt bad so I had to stop after 11 min. Really getting close. Stretching and smashes for mobility.
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