2013 CLE Marathon, Week 10 – T/TT

Endurance WOD, Uncategorized, WOD

Warm-up:
● DROM & Active Mobility Drills
● 20-30 min of Skills & Drills

WOD:
● Swim: 1000 m/y @ same pace as last 1000 m/y
● Run: 7M @ 95% of 10k TT pace – Use Kaitlins Percentage Convertor for Tempo
Efforts to figure out your pace.
● Row: 10k @ 95% of last weeks 5k pace – Use Kaitlins Percentage Convertor for Tempo Efforts to figure out your pace.

Mobility:
● >20 min

2013 CLE Marathon, Week 10 – SI

16week, 2013 CLE Marathon, Endurance WOD, WOD

Warm-up:
● DROM & Active Mobility Drills
● 30-45 min of Skills & Drills

WOD:
● Swim:15-20 x 50 m/y on the 45sec
● Run: 6-8 x 400m w/ 90sec rest
● Row: 6-8 x 500m w/ 90sec rest

Mobility:
● 20min

Extras:
● 2min of L-sit and/or L-hang – Use a stopwatch to accumulate a total of 2min in
position. Rest no longer then you held position.

2013 CLE Marathon, Week 10 – LI

16week, 2013 CLE Marathon, Endurance WOD, WOD

Warm-up:
● DROM & Active Mobility Drills
● 20-30 min of Skills & Drills

WOD:
●Swim:2x500m/y@95%of500TT
●Run:2x200mw/90secrest,2x400mw/2minrest,2x1000mw/3minrest
●Row:2x250mw/90secrest,2x500mw/2minrest,2x1500mw/3minrest

Mobility:
● 20min

Extras:
● 2min of L-sit and/or L-hang – Use a stopwatch to accumulate a total of 2min in position. Rest no longer then you held position.

2013 CLE Marathon, Week 9 – LI

16week, 2013 CLE Marathon, Endurance WOD, WOD

Warm-up:


WOD:

  • Swim: 6-8 x 200m on the 3min
  • Run: 3-6 x 800m TT w/ 5min rest – These are all out efforts for each interval!
  • Row: 3-6 x 1200m TT w/ 5min rest – These are all out efforts for each interval!


Mobility:

  • 20min


Extras:

  • 3min of Hollow Hold / Superman – Set a continuous clock and alternate between the 2 holds as you tire until the time is done.