2 hrs

Leg opener/skills ride
*Very ez with 6 slow ramp-ups to LT
*+20 minutes cornering practice
-set up 4-turn course in empty parking lot
-circle route 10 x's clockwise, 10 times counterclockwise
-focus on pedaling through turns, carrying momentum, looking ahead to apex of next turn (not down)
*upon completion of cornering practice, execute the signature www.drillit.tv Salute--the bow of Orion (see above)
Drill it.

God Bless America.

WOD 7-2-09: DEADLIEST CATCH

1 hr 30 min total

15 min. warmup hike to park

Carrying in pack:

-30 lb sandbag

-32 feet of rope

-TRX

-20 feet thin cord (insta hurdles)

…………..

THEN (following completed in 1 hour)

At park:

10-1 pushup/pullup

THEN:

MED BALL CIRCUIT

*Partner pass med ball circuit w/25 lb med ball

-lateral throw (both sides)

-underhand sumo squat toss

-underhand sumo squat behind the head throw

THEN:

Circuit the following continuously, no rest.

NOTES:

*We did this with two people. One of us would use the TRX while the other guy worked the sandbag (the repeating ‘B’ below).

*Sandbag exercise: used caribiners to hook 20 lbs of chains onto the 30 lb sandbag, then tied the end of the 32-foot rope into a handle on the sandbag.

*all TRX exercises x 15 reps/per side when single-sided motion

A

TRX oblique crunch

TRX pike

B: Sandbag Deadliest Catch

‘Reel in’ the sandbag using rope, hand over hand, as fast and powerfully as possible. When finished reeling in the sandbag, run until the rope is fully extended, repeat as many times as possible while partner completes TRX exercises.

C

TRX pendulum

TRX pushup

B: Sandbag Deadliest Catch

‘Reel in’ the sandbag using rope, hand over hand, as fast and powerfully as possible.

D
TRX standing low back extension

TRX postural squat

TRX 45-degree row

B: Sandbag Deadliest Catch

‘Reel in’ the sandbag using rope, hand over hand, as fast and powerfully as possible.

E
TRX windshield wiper

TRX leg raise

B: Sandbag Deadliest Catch

‘Reel in’ the sandbag using rope, hand over hand, as fast and powerfully as possible.

F
TRX situp

TRX reaching V sit

TRX rotating side plank w/tap

B: Sandbag Deadliest Catch

‘Reel in’ the sandbag using rope, hand over hand, as fast and powerfully as possible.

G
TRX SA high bicep curl (this is a killer exercise, requires a ridiculous amount of core stabilization. If you haven’t tried it, you’ll immediately notice that your whole body is engaged.)

B: Sandbag Deadliest Catch

‘Reel in’ the sandbag using rope, hand over hand, as fast and powerfully as possible.

THEN:
REPEAT MED BALL CIRCUIT

*Partner pass med ball circuit w/25 lb med ball

-lateral throw (both sides)

-underhand sumo squat toss

-underhand sumo squat behind the head throw

THEN:

15 min. cooldown/hike home