WOD 3-24-10: SF METCON FROM HELL

Whoa, felt this one.
5 rounds nonstop of:
-100 meter mountain bike sprint from standstill in biggest gear on
grass field ending /w10 meter running sprint/bike push uphill
(High cadence spin back to playground)
-10 push-ups (One foot on ground, alternate foot every 5 reps)
-10 pull-ups
-10 Hanging Alternating Knees to Elbows
-10 BW squats
-10 Leg Raises
-10 Over top tube high kick leg Swings

Took me 29 minutes to complete five rounds. Fury, what would you do
this in? Five minutes?

TOTALS:
500 meters bike sprints
50 meters running bike push sprints
50 push-ups
50 pull-ups
50 Hanging KTE
50 BW squats
50 leg raises
50 High kick leg swings

Ouch.

DRILLit.

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

WOD 3-24-10: FROM THE DIRTY SOUTH

Per EM via www.humanpoweredtransport.net.

After yesterday's kbell marathon, only to be completely floored by
reading fury's insane visit to the paincave, today was a relatively
easy day for wod #1 in the continued 2fers. not sure what the arvo
will bring, but the lunch break was occupied with the following:

50 ea./ atomics, push ups, squats - alternating 10 reps each up to 5 sets
44# one-leg lifts, 10L, 10R x3
LG bowl of raw kale with red quinoa and strawberries

drillit

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

WOD 3-24-10: THIS IS FOR THE G'S AND THIS IS FOR THE VESPAS

Via EM www.humanpoweredtransport.net, the beast in the Southland.

Two WOD's in one day:

Morning wod:

25 ea. > pull ups, squats (alternating sets of 5), push ups, lunges
(consecutive)

Lunch wod:

My pal Clay, who informally gave me pointers on all this training
madness up in BC, is riding his freekin' Vespa from BC to Columbia
right now. He crossed 13000 miles a couple days ago, so in tribute I
came up with this:

13min., 12kg KB, as many snatch presses as possible. 103 left arm, 104 right.

drillit.

em

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