WOD 8-2-09: THE MISSING MAN FORMATION

3 hrs total

2 hrs (actual ride time)
15 min dynamic warmup
20 min spin w/pedal stroke drills (4 movements x 20 reps per movement x 5)
LT/VO2 max climbing intervals
5 sets x (2 min on, 30 sec very ez spin, 2 min on, 2 min descend hill at high cadence)
-all intervals at high cadence (95+ seated, 80 standing)
-alternating sitting and standing every other set
-all out attack/sprint last 15 sec of each 2 min interval

Planned to rap it up there then passed 200 fixed gear folk outside the Echo congregated around a flatbed truck with a PA and three dudes in ski masks rapping. Hung out, took a good 20 for ride to roll again then wow, lots of en masse blind charges into hot intersections, maybe 20% of people in helmets, people hip hop skidding down every hill, hadn't done one of these rides in a while, can't imagine anyone who runs into something like this thinks cyclists deserve a piece of the asphalt.

Ride rolled for maybe ten minutes to Japan town, stopped blocking most of both lanes. I did laps around the block and knocked out:
5 x all out 200 meter sprints coming out of a 90-degree right, 53 x 17ish, working on leg speed, form and snap.

Hungry, i blew the ride and went back to HQ to block up.

Next:

1 hr FST

(2 sets x 5 reps/per side on unilateral movements using single 20 lb DB)
-SA clean
-SL deadlift
-Thrusters
-rotating crossover lunge
-Lateral lunge
-SA overhead squat
-Turkish getup

8 lb med ball:
2 sets x 5 reps x 6 movements:
-5 reps sumo throw fwd
-5 reps sumo throw back
-10 reps overhead slam
-10 reps chest pass
-5 reps lateral throw/per side

60 pull ups, 60 push ups:
20/20
20/20
10/10
!0/10

Rode back to HQ.