WOD 11-24-09: NTTFA

No Time To Fuck Around.
20 min. total.

5 min. ez warmup on Concept 2 rowing erg
8 min. C2 rowing tabata
(16 x (:20 all-out, :10 ez))
-target wattage on work interval c2=310 watts
Then, directly to cycling erg for:
2 min. Ez spin
4 min. Cycling erg. tabata:
(8 x (:20 all-out, :10 ez))
1 min. ez spin

This was brief but effective.

Drill It.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

WOD 11-23-09: Bike FST

1 hour total.
Warmup: 5 min. Concept 2 to break sweat.
Then:
2 circuits x 10 reps of following: 
Deadlift-@ (Oly bar w 25# plates)
Frt sqt to ovrhead press-@50#
Sl deadlift-@55# (2 hands-olympic bar) 
Lat lunge @35# (hold plate in front of chest)
Xover lunge 35# (hold plate in front of chest)
Clean and jerk (Oly bar w 25# plates)
Oh swing @ 50# 
SA row @ 50#
Snatch @ (just Oly bar)
High pull@ (just Oly bar)
+
50 push-ups, 50 pull-ups in sets of 15

Drill it.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz