Jan 22-thursday
Got the new Power tap on the road bike. Tried it out with a very short ride to try and understand this gadget.
400-500 watts
1 min on-1 min off
50 sec on- 50 sec off
40 sec.....
30 sec....
20 sec...
10 sec...
repeat 3 x's
This lil workout stung pretty good.

pm) Crossfit
weighted pull ups
1 rep x 5 sets
55ish lbs with weight and chain

Tabata 3/4
squats
push ups
sit ups

Tabatas are with out a doubt one of the most painful intervals sets you could ever do.

Friday Jan 23-
power clean and jerk
135#'s used this WOD as technique training instead of trying to go for heavy reps.