WOD Buddy Up

For 2 x's the fun. Grab a training buddy (mathematics mountaineering post doc optional) and hit this shit:

Active W/U:

Med ball passes (each x 5 reps):

Chest Press Pass

Overhead Press Pass

Squat Fling Pass

Lateral Pass L

Lateral Pass R

:30 x TRX Chest Press
:30 x TRX Power Pull L

:30 x TRX Power Pull R

:30 x TRX Postural Squat

10 Horizontal pull-ups, 10 T push-ups

1 min. jumproping
:30 x TRX Atomic Pushup
:30 x TRX Suspended Pendulum
:30 x TRX Low Back

10 Horizontal pull-ups, 10 T push-ups

1 min. jumproing
:30 x TRX SL Squat (L)
:30 x TRX SL Squat (R)
:30 x TRX Leg Raise
10 Horizontal pull-ups, 10 T push-ups

Med ball passes:

Chest Press Pass

Overhead Press Pass

Squat Fling Pass

Lateral Pass L

Lateral Pass R

1 min. jumproping
:30 x TRX Hamstring
:30 x TRX Hip Press
:30 x TRX Reaching V Sit
10 pull-ups, 10 T push-ups

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

Drill It East Bay 3-31-10 Taking Down the Mountain (climber)

Been training the mad mountain climbing mathematician Daniel Krasner (post-doc researcher in mathematics, with some serious Peaks under his belt as well as a good deal of cycling, both mountain and road). We have been trading off designing WOD's, preying on the other's weaknesses. The guy is a serious athlete.

here is one that I threw at him yesterday:

Warm up:

spin bike:

5 min spin 

then 

20 rounds of: 1min on, 30sec off 

(heart rate at LT almost the whole time, 30sec is sufficient recovery for the first five intervals, after that it hardly drops between efforts).

5 min recovery 

then

DB complex

without setting down dumbbells

6x single arm clean

6x single arm f. squat

6x single arm thruster 

6x single arm push press 

6x single arm push up 

6x single arm jumping pullups

5 rounds (one round=both arms) 

@ 20-22.5-25-30-30

then 

300 sec of planks 

with 10 pushups every 30 sec. 

58min.

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