1FG + 1999 team kit

 

WOD 2.0 7-22-09

1 hr

Rode to park
10-1 push-ups/pull-ups
10 x each side hip flex
6 ex. X 10 reps med ball throws
10 x each side hip flex
55 push-ups, 55 pull-ups
Rode back to HQ

Drill it.

WOD 7-22-09: FURY OF PATROCLUS

1 hr 30 min
25 min ez spin w/2 x 2 min tempo to LT progression warmup intervals

Then:
5 x [(2 x High rpm 39x19 all-out 300 meter form sprints on slight uphill) + (1 x all out 53x15 300 meter sprints alternating slight uphill/slight downhill every other time)]

Very ez spin to HQ

Drill it.

WOD 7-21-09: TORRENT OF POSEIDON

2 hrs

On bike:
20 min warmup
2 x 12 min LT pace climb w/6 all-out VO2 max attacks, 50 meters rolling recovery to lower boundary of LT hr/power, then immediately reaccelerate to LT pace, repeat.
-high rpm spin on descent to work on legspeed

Then:
15 min. Tempo riding on flats to 160 stair staircase.
-5 x running sprints up staircase w/walk back down for recovery, no rest at bottom, immediately start next sprint

Very ez spin back to HQ

90+ degrees during workout today. Oop spagett!

Drill it.