2 hrs. 20 min.
WOD 1
a.m.
50 min.
-humped to park: 30 lb. sandbag, 32’ rope, towel, 10 lb. DB
-planned various BW and sb exercises
-didn’t feel well, did:

55 pull-ups w/10 lb. DB
-in sets of 10 plus one set 5

55 T pushups
No energy, hiked it back to HQ.

p.m.

1 hr. 30 min.

-w 10 lb. pack

40 min.:

Mountain bike jibbing/some steep climbs

THEN:

(all exercises below while wearing pack, helmet, etc., just to look extra badass in lycra on monkey bars in a remote grassy nook in Elysian Park)

60 pull-ups

-in sets of 10 until completion

60 hanging knee towards opposite shoulder

-in sets of 20 and 10 until completion

60 alternating SL leg raises

-in sets of 20 until completion

-60 Hanging pendulums (knees 90-degrees)

-in sets of 20 until completion

60 push-ups

-in sets of 10 until completion

Tomorrow: dirt riding.

Drill it.

1 hr 30 min.
-w/17 lb. pack

25 min.:

EZ spin w/3 energy system openers
-standing high cadence climbing (400 m)
-seated high cadence climbing (400 m)
-out of the saddle sprinting (200 m)

THEN:
Deadliest Catch med ball 6-way/reel in, 10 reps/exercise/side

THEN:
TRX core essentials A and B, all exercises 15 reps/exercise/side+

+

TRX SA row
TRX SA chest press
TRX SL hip
TRX SL ham
TRX Susp ham (both legs)
TRX High Bicep Curl

THEN:
120 pushups (last 10 T pushups)

THEN:
55 pull-ups w/20 lb. dumb bell
-in sets of 10 + one set of 5
-on very oversized bar (swingset crossbar)