WOD 10-14-09: AV/TV pt. 2

TOTAL: 1 hr, 30 minutes.

 

Circuit training: 50 minutes:

 

WU:

5 min. walk w/40 lbs in pack, farmer’s carry 25 lbs + on way to WOD :30 burpees, :30 mt climbers

 

THEN:

20-1 PU/PU (110 push-ups, 110 pull-ups total)

 

THEN, 2 continuous circuits of following, 10 reps per exercise/side:

SL DL
Tuck jumps

Loaded SA row (w/40 lb pack)
TRX Ham
TRX Hip
Frt squat (w/25 lb med ball held overhead)

Loaded sa chest press (w/40 lb pack)

Loaded lat lunge (w/25 lb med ball held in zircher position)

Loaded xover lunge (w/25 lb med ball press at bottom of each lunge)

 

Farmer’s carried 25 lbs home, 5 min.

 

Later, 30 min. walk w/300 feet vert.

 

Don’t underestimate the power of walking. Safer than running, easy to do anywhere, great way to build your aerobic base with minimal tissue damage. The more you do it, the higher you’ll be able to take the intenisty in your HIIT.

 

Wherever you are, whatever your circumstances, get out there and Drill It.