2 hours
WOD: 1 hour 45 minutes
U Hike: 15 min.
Warmup: rode to Crissy field pull-up bars/rings w/25 lb. pack.
Coming off of feeling overtrained/slightly sick, this proved to be a bit much, but sometimes you find your limits by overshooting the mark.
20 pull-ups
20 push-ups
10 x med ball slams
15 pull-ups
15 push-ups
TRX SUSPENDED LUNGE MATRIX
-L leg,:30 on, :15 transition btwn movements
-R leg :45 on, :15 transition btwn movements
-Crossing Balance Lunge
-Regular Balance Lunge
-Abducted Balance
Lunge
TRX SUSPENDED LUNGE MATRIX
-no rest between movements, 15 reps total per leg
-5 reaching forward
-5 reaching right
-5 reaching left
TRX SINGLE ARM ROW w/PACK
-1 x L side, :30 on, R side, :45 on
TRX SINGLE ARM CHEST PRESS w/PACK
-:45 each side
TRX HIGH ROW MATRIX
-consecutively w/out stopping, 2 sets x 5 reps to each position:
-Palms Up
-Thumbs Up
-Palms Down
TRX SHOULDER SEQUENCE
-consecutively w/out stopping, 2 x 5 reps to each position:
-T Shoulder
-W Shoulder
-Y Shoulder
-A Shoulder
-iron cross
-iron cross Y
-Iron cross A
TRX POSTURAL SQUAT
1 x :45 seconds
10 pull-ups w/pack
10 push-ups w/pack
TRX SIDE PLANK WITH TAPS
-1 x L side, :30 on, R side, :45 on10 pull-ups w/pack10 push-ups w/pack
TRX SUSPENDED CRUNCH MATRIX
-as a continuous single :45 set doing the following three movements in order:
-TRX Suspended Oblique Crunch Left
-TRX Suspended Oblique Crunch Right
-TRX Suspended Crunch
3 rounds of:
-jump rope for 60 skips
-10 pull-ups
-10 med ball slams
Rode back to HQ, urban hike earlier in day.
Drill it.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
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