WOD 8-12-09: THE HOLY TRINITY

1 hr. 37 min.

 

At park:

10 min. W/U:

-muscle activation

-dynamic stretching

 

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Then 3 rounds of following as continuous circuit:

1

10 reps of following w/out rest w/25 lb. med ball

-sumo backwards throw

-chest pass

-lat lunge rotating throw L

-lat lunge rotating throw R

10 reps of following w/out rest w/8 lb. med ball

-overhead slam into ground

 

2 x 50 yard running sprints

 

2

4 x reel in 32’ rope anchored to 90 lb. sandbag

(alternate pulls on circuits 1, 2, and 3 as follows:)

1. hand over hand
2. hand under hand
3. alternate lateral pull L, lateral pull R

 

2 x 50 yard running sprints

 

3

10 pull-ups w/20 lb. DB between feet

20 offset push-ups (10 offset R, 10 offset L)

 

2 x 50 yard running sprints

 

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Then:

10 x (L and R) lateral lunge w/ 8 lb. med ball

10 x (L and R) x-over lunge w/8 lb. med ball

 

3 circuits of:

10 x 50 lb. sandbag front squat

10 x 50 lb. sandbag straight leg deadlift

Single Arm med ball circuit:

10 x (L and R) sumo backwards throw

10 x (L and R) SA overhead slam into ground

10 x (L and R) SA lateral lunge rotating throw

 

Drill it.