WOD 10-6-09: AV/TV

43 minutes total:
w/u: 5 minute walk

30 min. total for following:
circuit:
10 pull-ups
5/side (both sides) SA/SL deadlift/side w/25 lb med ball
15 x TRX pike
5/side (both sides) high hurdler lateral kicks

10 pull-ups
5/side (both sides) SA/SL deadlift/side w/25 lb med ball
15/side x TRX oblique crunch
5/side (both sides) high hurdler lateral kicks

5/side (both sides) SA/SL deadlift/side w/25 lb med ball
15/side x TRX rotating side plank
5/side (both sides) high hurdler lateral kicks/lateral sumo squat under

20 pull-ups
20 push-ups
15 x TRX leg raise
5/side (both sides) SA/SL deadlift/side w/25 lb med ball
20 pull-ups
20 push-ups

walk back to HQ.

Drill it.

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@vontz

WOD 10 2 09: Friday Night Light Brights

2 hrs ttl
Executed clandestinely under the cover of darkness.

W/u: 30 min.: nordic walk w 35 lbs in pack, many hills

(45 min for following):
Then circuit following in order:
20 pull-ups
20 push-ups
Trx core A

20 pull-ups
20 push-ups
Trx core B

20 pull-ups
20 push-ups
Trx deep row w pack
Trx deep chest press w pack
Trx curl
Trx post squat

10 pull-ups
10 push-ups

Walk 1 hr on steep hills (unloaded)

Total: 2 hrs 15 min
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