WOD 03/26/2009

15 Ring Push Ups
10 KB Swings(ea arm)
3 Rounds
5 Pull Ups
10 KB Cleans(ea arm)

Run, Bike or Row
RPE of 15 for 15 minutes

WOD 03/23/2009 Ready for Spring

1 hour easy spin in the garage. I am ready for spring.

WOD 03/21/2009 Hour Time Trial

Passing Another Cyclist

The weather was great but I didn't have much time. So I decided to see how much ground I could cover in a hour. I need to find a downhill out and back route from my house. I bet I could break into the 20 mile range.
Total Miles: 18.66

WOD 03/19/2009 Is There An Epidemic at Our Department?

Look here to find out about the epidemic.

Run, Bike, or Row
Warm-up
2 Min On/30 Sec Off
4 Rounds
("on" means all out effort, as hard as you can go for the designated time. "Off" means stop or slow enough to recover for the next "on" effort)
then
25 Push Ups
15 Pull Ups
20 Push up
15 Sumo Deadlift High Pull
15 Push Ups
15 Box Jumps
10 Push Ups

WOD 03/17/2009 Burn Baby Burn Part II

Tools of the Trade

Warm Up
25 Wall Ball
25 Pull Ups
25 Slam Ball
25 Box Jumps
5 min recovery
then:
Run, Bike or Row
60 sec On/90 sec Off
45 Sec on/90 sec Off
30 sec On/90 sec Off
15 sec On/90 sec Off
30 sec On/90 sec Off
45 sec On/90 sec Off
60 sec On/Cool Down

WOD 03/16/2009 Burn Baby Burn

All Out Efforts
Warm Up
90 sec On/60 sec Off
90 sec On/45 sec Off
90 sec On/30 sec Off
90 sec On/15 sec Off
90 sec On/30 sec Off
90 sec On/45 sec Off
90 sec On/ 60 sec Off
Cool Down
Avg Heart Rate 138
Max Heart Rate 171(93% MHR)

WOD 03/13/2009 Is Spring Here?

Today was a great day in the saddle. Started off this morning and is was a brisk 36 degrees and when I got home it was 60 degrees. Legs felt pretty good today except for the head wind coming out of the south. It was brutal, but I survived.
Total Miles: 58.31