02/08 WOD

Well, took a little hiatus over the weekend. 11 hours of travel and home remodeling work on Saturday was a good endurance test.

Anaerobic Endurance WOD
Front Squats (50-65%), 5 reps on the minute every minute for 10 minutes.
Rest 3 min
50 unbroken Double unders. If you fault, start over until completion.

Well, the squats were fine on this. Started at 112# but finished the final 6 minutes at 122#. The double unders were he77. Fought it for 17+ minutes before I finally gave up. My timing was off - perhaps the squats did it. The best I got was 23 in a row. Probably ended up doing over 100. Crap!

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
40:20x5
40 seconds on, 20 seconds off for 5 rounds. All out Efforts, Terrain and Incline are your choice.

Okay, slowly getting back into cycling shape. Again, on the trainer. Finally was able to get the HR up - pushing a 53x15 gear for 40 secs. will do that. 20 secs. of rest wasn't enough before the next sprint came up. It was like primes every minute. Madness. Average HR for the 5 rounds was 172, max 181. Still pales in comparison to my running HR's, but like I said getting back into cycling shape.