WOD 7-12-09

2.5 hours

Bike:
20 min warmup then:
-ez gear very high rpm 300 meter standing start sprint
-10 x ez gear standing starts
-10 x 53x11 standing starts
-4 x all out sprints w/flying leadout start (200 meters)

Then:
10-1 towel pullups/pushups

WOD 7-11-09

4 hours

65 miles on bike, hard
-rode 125 miles to Montrose ride (hard race pace group ride, 40 miles)
-did ride, rode to HQ
Wow, hot today, about 90

WOD 7-10-09

2.5 hrs total
Am:
1.5 hrs circuit training

10-1 pushup/pullup
Hip flexor over/under rope hurdler plyo/sumo lateral squat x 40 reps (10 each movement/side)

Then Alternate:
1
TRX core A and B x 20 reps per ex/side
W/
2
50 lb sandbag drag rows w/32-foot rope
20 towel pullups

Then:
Med ball circuit w/25 lb med ball, 3 movements x 5 reps per ex/side

Pm:
1 hr
Riding (fire up all energy systems for saturday's group ride)

Ez spin 20 min
3 x 3 min. Climbs at LT
-seated high rpm
-seated low rpm
-standing high rpm
Ez spin to HQ