A WOD of fun

11 10 09
Am
40 min
10 min warmup
5 x 200 meter sprints up 15% grade, (1 min each, ouch!) W/15 lb pack, 1 min recovery between each. So hard it felt like I was going to simultaneously shit myself/vomit at the top every time
Pm
2 hrs 35 min
Rode to climb gym (20 min)
Climbed 1 hour
C2 full tabata set ( 2 x(8 x 20 second on 10 second off)
3 x Kb circuit (25 lb on circuit 1, 35 lb on circuit 2 and 3)
-SL deadlift
-front squat w/overhead press
-high pull
-overhead swing

And on last set
-SA deadlift

+ 50 pull ups

Rode home (25 min)

11 9 09
1 hour 30 min
Rode to wod spot w 20 lb pack (15 min)
Trx core a and b + 5 extra trx core exercises, all x 10 reps w/3 sets of:
100 skips jump rope
10 x med ball complex w 12 lb med ball:
-overhead swing
-standing russian twist
-wood chop r and L
Rode home

11 8 09
3 hrs total
20 min urban hike +
2 hour 40 min mtb w/intervals:
3 x 1 min vo2 climb
8 min stand high cadence 05:50:39
4 min seated flat 05:52:15
20 min LT climb on very steep trail
17 min 05:51:17 climb w 10 x 20 yard climb accelerations w minimal recovery
60 pull ups
60 push ups

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