WOD 7-31-09: THE MOUND BUILDERS

1 hr 40 min.

 

25 min. Very EZ High RPM spin

5 min. tempo climbing, high RPM, in saddle and out

 

THEN:

NOTE: *all TRX exercises x 15 reps/movement/side if unilateral

 

A

15 towel pull-ups

30 push-ups

5 pull-ups

10 push-ups

 

B

TRX Low Back

TRX Post Squat

TRX Pike

 

A

 

C

TRX susp rotating side plank

TRX leg raise

TRX sit-up

 

A

D

TRX reaching V sit

TRX windshield wiper

TRX bicycle

 

A

 

E

TRX piked pendulum

TRX susp oblique crunch

 

A

 

F

TRX hamstring

TRX hip press

 

Tempo back to HQ

 

*NOTE 2: Wow, don’t slack off on your TRX routine. Amazing how after 3 or 4 TRX sessions you begin to load more and more resistance and reach new levels. If you miss sessions or dial back your TRX work, you will definitely feel those muscles you forgot you had developed using the TRX in the first place!

 

Drill it.

 

 

WOD 7-30-01: SUCKER PUNCH

1 hr 15 min.

 

20 min. High RPM Very Easy Spin

 

Then:

2 x 12 min. climbs w/5 x VO2 max all-out sprints per climb, 100 meter each.

 

Tempo to HQ

 

Whatever you do today, drill it.