WOD 10-19-09: HARDEN THE FUCK UP

2 hrs. total (WOD: 1 hr 25 min. + 35 min. urban hiking)

 

It rained a bit in SF yesterday. Since I’m a candy ass and made of sugar, I briefly feared I would melt in the rain. It can be de-motivating to deal with weather when you train outside. Or an opportunity to harden the fuck up and get shit done anyway. My polysaccharide corpus notwithstanding, I opted for the latter, hitting this WOD circa 7 p.m. after dark while the ground was still wet.

 

Eased into it with slow tempo on the first 6 exercises in the circuit to see if my body would give a harder workout the thumbs up. Things seemed to coalesce appropriately, so after those first six, I started hammering through the rest of the WOD. It was a good one. Give it a shot. Really. And write it you try it, I’d like to hear how it went for you.

 

WU: 5 min. walk to park w/45 lb. pack

 

Circuit the following, 20 reps per exercise (per side if single sided)

 

-TRX postural squat

-TRX low back

-TRX power pull (L and R)

-TRX SA row/rotation (L and R)

-Lateral sumo squat (L and R)

-High kicks over rope (L and R)

-TRX pike

-TRX piked pendulum (40 reps total)

-TRX reaching V-sit

-TRX suspended oblique crunch (L and R)

-TRX alternating hamstring bicycle (40 reps total)

-TRX hip press

-TRX windshield wiper (L and R)

-TRX leg raise

-TRX sit-up

-TRX kneeling roll out

-TRX postural squat

-TRX low back

-TRX alternating hamstring bicycle (40 reps total)

-TRX hip press

 

THEN:

-55 pull-ups, 55-push-ups

-TRX shoulder complex/5 reps/ex (T, I, Y, A)

-TRX SA curls 5 reps/side

-TRX high curl 10 reps

-TRX reverse high curl 10 reps

-TRX tri extension 10 reps

-TRX shoulder complex/5 reps/ex (T, I, Y, A)

-TRX SA curls 5 reps/side

-TRX high curl 10 reps

-TRX reverse high curl 10 reps

-TRX tri extension 10 reps

 

Cooldown: 5 min. walk home w/45 lb. pack

 

Drill it.