WOD 8 3 09

1 hr 30 minutes

 

7 min ride to park w/pack w/20 lb DB, TRX, Vibram 5-Fingers

THEN: as continuous circuit, no rest between any movements.

1
TRX susp oblique rotation
TRX susp oblique crunch
TRX leg raise

A

-1 x uphill 30 meter sprint
-10 pull-up (used angled tree limb)
-20 push ups

2
TRX windshield wiper
TRX pike
TRX piked pendulum

A

-1 x uphill 30 meter sprint
-10 pull-up (used angled tree limb)
-20 push ups

3
TRX situp
TRX reaching v sit
TRX bicycle

A

-1 x uphill 30 meter sprint
-10 pull-up (used angled tree limb)
-20 push ups

4
TRX standing high rotation
TRX low back
TRX post squat

A

-1 x uphill 30 meter sprint
-10 pull-up (used angled tree limb)
-20 push ups

5
TRX SA row
TRX SA chest press
TRX SA curl

A1

-1 x uphill 30 meter sprint
-20 push ups

6
TRX SL ham
TRX ham

TRX hip

 

A1

-1 x uphill 30 meter sprint
-20 push ups

7
TRX shldr complex
TRX supine pull through

A1

-1 x uphill 30 meter sprint
-20 push ups

8

Alternate:

6 x (5 pull-ups w/20 lb DB 5 reps/side SL dead lift)

 

TOTALS:

140 pushups

7 sprints

40 pull-ups

30 pull-ups w/20 lb DB