WOD 7-28-09 pt. 2: The Alarm Strikes Back

1 hr 30 min total

A
25 min LT w/all out attack at end

B
'Angie'
100 pull-ups
100 push-ups
100 sit-ups
100 BW squats

Times
Alarm: 13 minutes
Basil: 22 minutes (1st ever attempt. Ouch.)

C
LT back to HQ

WOD 7-28-09: Blake's Battle of Berzerkeley

1 hr 30 min.

Complete following with no rest between exercises.

A (all TRX ex. 15 reps per ex. Per side where single sided movement)
TRX susp pike
TRX susp rotating oblique
TRX susp oblique pike
TRX susp pendulum

G
-partner 1: 10 pull-ups w/20 lb db between feet, 15 push-ups
-partner 2: reel in 32' rope dragging 30 lb sandbag, shoulder sandbag both shoulders, repeat (2 drags/shoulders total)

B
TRX postural squat
TRX low back
TRX windshield wiper
TRX leg raise

G
(repeat 'G' sequence)

C
TRX reaching V sit
TRX situp
TRX bicycle
TRX susp mountain climber

G
(repeat G sequence)

D
TRX hamstring
TRX hip flex
TRX SA row
TRX SA chest press

G
(repeat G sequence)

E
MED BALL:
Lateral pass R: 5
Lateral pass L: 5
Chest pass: 10
Sumo front swing: 5
Sumo backwards swing: 5

F
Hip hurdler dynamic rope plyo
Over: x 15 per side
Under: x 15 per side