DRILL IT! East Bay WOD 1/10/09 Mayhem in the AM

8:30 am

Run: 

3.7 miles 23 min. 900ft elevation 

then

7X Bleacher repeats (>100 vert ft each set.)

then 

Spin:

 1-6 ladder at .5 previous interval recovery 

(ex: 1min on, .5 off, 2min on, 1 off.....)

then 

C2:

10x100m all out at 30sec. recovery

then 

Run:

Home

time 

1 hour 43 min 

distance 5.69 miles 

http://www.gmap-pedometer.com/?r=3468327

How you doin?

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WOD 2-10-10: 30 3 WAYS

30 minutes total

Warmup: 5 min, jumproping alternating 50 hits of both feet, alternating feet, alternating high knees
THEN:
C2 rower, 1 min. Easy
THEN:
C2 rower tabata, 20 seconds on all out, 10 seconds easy for 8 minutes straight
THEN:
Straight to spin bike, 2 min easy spin warmup
THEN:
20 seconds on all out, 10 seconds easy for 8 minutes straight
Cooldown:
5 minutes easy spinning on spin bike.

Short, sweet and hard to beat. Remember, all out means highest sustainable pace so you begin with same intensity you finish with.

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