WOD SU 8-16-09: FOR THE KINGDOM THE POWER AND THE GLORY

1 hr 14 min.

Rode 8 min. Very ez to park carrying 25 lb. Med ball, TRX, length of rope, 5-Fingers

Strung line at hip height, 10 over 10 lateral squats ubder each direction increasing tempo and force towards end of each set, dorsiflexing and kicking as high as possible while keeping leg straight.

15 reps:
TRX post squat
TRX low back

10 pull-ups
10 25 lb med ball cleans
10 SL deb deadlifts, per side

10 pull-ups w/pack w/25 lb med ball
10 push-ups w/pack w/25 lb med ball

TRX, in sequence 15 reps per ex/side, +5 extra reps on rotational torso/core ex. On weak side (L side):
TRX pike
TRX rotating oblique plank
TRX windshield wiper
TRX standing high rotation
TRX leg raise
TRX susp pendulum
TRX situp
TRX reaching V-sit
TRX susp oblique crunch
TRX kneeling rollout

3 rounds of:
10 pull-ups w/pack/25 lb med ball
10 push-ups w/pack/25 lb med ball
10 25 lb med ball cleans
10 SL deadlift w/25 lb med ball (per side)
5 reps per side TRX SA chest press
5 reps per side TRX SA row
10 reps high hurdle kicks over rope per side
10 reps lat sumo squat under rope/side

For the Kingdom, The Power
And the Glory

Drill it.