1.24.11 - Supposed to be Pierce's Due Date

Early morning trainer ride.

Spinervals Suffer-O-Rama

http://tpks.ws/NaCB

Sets:

WU: Shorts with a couple of pick-ups @ 52% of LT

MS:5 x 1min 100% 1min rest @ 159% of LT - 2min before next set @

5min of tempo 10 sec seated and 10 sec standing @ 86% of LT - 2min before next set @ 52% of LT

5x45sec 100% and 30sec rest @ 143% of LT - 2min before next set

4min of tempo 15 sec seated and 15 sec standing @ 86% of LT - 2min before next set @ 52% of LT

5x30sec @ 100% & 40sec rest @ 163% of LT - 2min before next set

Cd: 2min @ 52% of LT

All I can say to speak on the toughness of this workout if you really push yourself is I almost threw-up twice. Once after the 45sec set and once at the end of the 30sec reps.

Avg HR for the entire workout was 161 that is with WU, RBI and CD.

IF - .84

TSS - 69.70

CF WOD

100 Thrusters with 25lb DBs

Do as many as you can every minute and on the minute do 3 burpees.

Total Time - 8:50

Hammered out a good number of thrusters in the first minute but after that it was a struggle to get 10 per minute before having to do burpees.