WOD 8-12-09: THE HOLY TRINITY

1 hr. 37 min.

 

At park:

10 min. W/U:

-muscle activation

-dynamic stretching

 

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Then 3 rounds of following as continuous circuit:

1

10 reps of following w/out rest w/25 lb. med ball

-sumo backwards throw

-chest pass

-lat lunge rotating throw L

-lat lunge rotating throw R

10 reps of following w/out rest w/8 lb. med ball

-overhead slam into ground

 

2 x 50 yard running sprints

 

2

4 x reel in 32’ rope anchored to 90 lb. sandbag

(alternate pulls on circuits 1, 2, and 3 as follows:)

1. hand over hand
2. hand under hand
3. alternate lateral pull L, lateral pull R

 

2 x 50 yard running sprints

 

3

10 pull-ups w/20 lb. DB between feet

20 offset push-ups (10 offset R, 10 offset L)

 

2 x 50 yard running sprints

 

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Then:

10 x (L and R) lateral lunge w/ 8 lb. med ball

10 x (L and R) x-over lunge w/8 lb. med ball

 

3 circuits of:

10 x 50 lb. sandbag front squat

10 x 50 lb. sandbag straight leg deadlift

Single Arm med ball circuit:

10 x (L and R) sumo backwards throw

10 x (L and R) SA overhead slam into ground

10 x (L and R) SA lateral lunge rotating throw

 

Drill it.

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900 am run- >7 miles, 48 min., steep hills (crawling up, flying down).

Note; I don't recommend doing a run this long more than once a week. I run mostly because I enjoy it. I run for a reasonable duration usually at moderate to high intensity. For training purposes running helps me expand what I am capable of while at the top an effort. I can't achieve the intensity that makes running a beneficial training tool running this long therefore this one was more about the love of the game than a practical effort.

300 pm ride- climbing 2000 ft on a mellow grade, standing high cadence intervals of 2min-3min-4min-3min-2min

then back at HQ

20-1 pull ups/deep db swings at 35#/unanchored sit ups

Then with a continuously running clock complete as many consecutive 1 min rounds where in the first you perform 1 pull up, in the second 2, in the third 3, ...ect. untill you can no longer finish all reps in a single min.

I got to 16 and finished about 3 pull ups in the 17th min.

WOD 8-11-09: THE FRYING PAN

1 hr. 30 min. total

warmup: 8 min. ride to park w/pack w/25 lb med ball, TRX, 32’ rope, Vibram 5-fingers.

1
TRX Atomic Pushups
TRX Standing rollout
TRX Windshield Wiper
TRX Susp Oblique Crunch
TRX Leg Raise
TRX Piked Pendulum
TRX Post Squat
TRX Low Back
TRX Situps
TRX Supine Bicycle
TRX Standing High Rotation
TRX V-up
TRX Susp Reaching Oblique

2
55 pull-ups, 55-push-ups in sets of:
15
10
10
10
10

3
SL Deadlift/Clean and Jerk w/25 lb med ball, 30 of each in sets of:
10
10
10

4
25 lb med ball reel in w/32 ft rope x 8 times total

5
55 pull-ups, 55 push-ups in sets of:
10
10
10
10
10

Rode back to HQ.