WOD 7-16-09

1 hr 40 min.

AM
Warmup 20 min. Very Easy Spin then:

2 rounds of:
5 min LT climb, attack at top all out
At top (wearing helmet and cycling shoes. You have to wear that shit when you race right?):
20 pullups
40 pushups
15 pullups
30 pushups
All pu/pu w/explosive power/acceleration

THEN: tempo back to HQ

Big ups to the Cause For Alarm for being a rabbit on the climbs. Drill it!

WOD 7-15-09

3.5 hrs total

AM:
1.5 hrs
A
tempo w/1500 ft tempo climbing, 3 all-out attacks at tops of climbs
B
10-1 pushup/pullup

PM:
2 hrs tempo w/10 out of the saddle form/acceleration drills