WOD 2-25-10: RE-UP

2 hrs total

w/u: 20 min. ez spin
WOD:
10 x 1 VO2 max climbing intervals (5 standing, 5 seated)
-recovery was high cadence pedaling on descent between repeats
then on flats:
8 x (:20 standing in drops/attack position @ cusp of LT, :10 seated high cadence spin)
then:
6 rounds of:
1 minute jump-rope alternating basic hop, alternating skip, high knee, double unders)
10 pull-ups (varied grips each round)
20 push-ups
then:
5 x (:20 standing, :10 seated)
then:
6 rounds of
10 dips
10 low rows on parallel bars (knees bent, core and entire body fully engaged, alternating grips each round)
then:
10 rounds of:
(:20 standing, :10 seated)
then:
to HQ

Recovery nutrition round one: rice pudding, glass of milk.

Drill it. For the rice pudding if nothing else.

RIP CR Johnson.

LIfe is short. Live it.

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

WOD 2-25-10: STRESS RELIEF

EMP beasts out via www.humanpoweredtransport.net:

No better way to off-set a day spent dealing with other people's anxieties than a good ol' wod.  better late than never, here was today's effort.

50 jumping jacks
40 squats
30 atomic situps
20 T-Pushups
10 Pull ups

2min. wall-ball w 12lb med.

44#kbell twohanded snatch pressx10
rest 20sec
repeat snatch press x10
rest 20sec
44# kbell swing x 10
rest 20sec
repeat swing x10

20 shrugs, 40lb dumbells
20 shoulder rolls, 40 lb dumbells


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