2 hrs. 10 min.
12 min. warmup, then 2800' climbing at tempo pace in 4 intervals.

Drill it.
www.andrewvontz.com
www.drillit.tv
@vontz

WOD 1.11.10

www.DRILLit.TV FST Winter Training Protocol

 

WOD 1:
1 hour
5 min. C2 warm-up then: 

A         1 warm-up set of 10 w/just bar then: 3 sets x's 5 reps:

Oly Bar Clean                                                             

Oly Bar Deadlift

Barbell Front Squat to Overhead Press

Dumbbell Single Leg/Single Arm Deadlift

Bent Over Row

Oly Bar Bus Driver

Kettlebell Overhead Swing

 

B         1 warm-up set of 5 reps per side, then: 2 sets x 5 reps:

X-over Lunge

Lateral Lunge

Rotational Lunge

 

C         (2 x's, push-ups 1 x)

10-1 push-ups/pull-ups, no rest

WOD 2:
1 hr 30 min.
w/40 min. tempo climbing (1300 feet) and flats)

Drill it.

www.andrewvontz.com
www.drillit.tv
@vontz