Not an HQ recommended WOD for cyclists, but a great general physical preparedness workout for the firebreathers out there. If you're into Crossfit, Cardio Strength, metabolic conditioning, and driving yourself into the ground, give this one a shot.
warm up
10-1
pull ups + burpees
then "time trial"
30x Clean and Jerk @ 135# for time
(7min 24sec)
10-1
RDL @ 155#+ 5x pull up/ankle-to-bar leg lifts
ex: 10xRDL/5pullup/leg lifts, 9xRDL/5, 8xRDL/5...
then
5xpushup rows @2x30# dbs (5 each side)
5x t-pushup (5 each side)
15x push up
(4 rounds)
www.andrewvontz.com
www.drillit.tv
@vontz
06 August 2010
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