Berkeley WOD 8 19 09- NOT ALL HAVE HANDS OF IRON

900 am run- 5.5 miles mostly flats with one nasty hill (backside of the Coliseum)

400 pm ride- climb Tunnel Road 

3 x 4 min. intervals with 2 min. recovery plus one all out effort to the peak 

descend and repeat 

then  

park- 

30 consecutive 1 min rounds in which you complete 5 'cherpees'

(tried to do some towel pull ups after but didn't have the energy for desired power, this one was hard)

-cherpee: a burpee with a full push up and jump performed under a pull up bar. At the top of the jump grab the grab the bar and do a pull up. 

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Berkeley WOD 8 18 09 BUILDING A MONSTER

830 am run- 45 min, hill intervals of varied length. 

500 pm ride- Grizzly Peak via Euclid descended Tunnel road. Had intended to do an interval bike work out but thought it would be fun to tag along with some different riders. It was interesting to how these guys dealt with the different challenges of the ride and it was nice to have a little conversation. 

730 pm park- 

20-1 pull/push/sit

between each round you must complete a 40 yard sprint. 

no consolidating rounds

41 min

brutal way to add pain to a tried and true sequence. 

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