Mark Divine's Blog, page 66

Masters WOD – Friday 7/15/16

Baseline:  Pre-SOP and box breathing, then ROM drills then 3 rounds: 200m run, 1 min handstand against wall, 10x RKB, 15x Push up

Strength: Bench Press: Work to a 10 rep max for the day then, 1×10 @ 95%, 1×10 @ 90%

Work Capacity: 4 rounds for time:

500m Row
11x DB Thruster (25/15)
25m OH DB Walk
11x DB Thruster (25/15)
90 Seconds rest

Durability: Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes.  Journal post training session SOP.

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SOFWOD – Friday 7/15/2016

Baseline: Pre SOP, Box Breathing, ROM Drills, 3 Rounds: 10 Push Ups, 20 Air Squats, 20 Sit Ups

Work Capacity: AMRAP 20 Min: 10 Arm Haulers, 10 Hollow Rocks, 10 4 Count Flutter Kicks, 10 Plyometric Push Ups

Durability: Kokoro Yoga, Hydrate, Fuel, Per Post SOP

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ONRAMP WOD – Friday 7/15/16

Baseline:  Pre-SOP and box breathing, then ROM drills then 3 rounds: 200m run, :30 handstand against wall, 10x RKB, 10x Push up

Strength: Bench Press: Work to a 10 rep max for the day then, 1×10 @ 95%, 1×10 @ 90%

Work Capacity: 4 Rounds for time:

300m Row
11x DB Thruster (15/10)
25m DB Farmer carry  
11x DB Thruster (15/10)
90 Seconds rest

Durability: Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes.  Journal post training session SOP.

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OPWOD – Thursday 7/14/16

Baseline: Pre-SOP and box breathing, then ROM drills then 700m row, 3 rounds: 10x BB Goodmorning, 25m crabwalk feet first, 10x Jumping air squat

Strength: Deadlift: Work to a 10 rep max for the day then, 1×10 @ 95%, 1×10 @ 90%

Stamina: 1 Round, chipper, not timed: 50x sumo deadlift (40% of 1 RM), 800m Farmer Carry (55/35), 100x Sledge Strikes (50/side)

Work Capacity: 5 rounds for time:

400m run
20x Burpees
30 Double Under

Durability: 4 mile sand/trail run for time. Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes.  Journal post training session SOP.

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Masters WOD – Thursday 7/14/16

Baseline: Pre-SOP and box breathing, then ROM drills then 500m row, 3 rounds: 10x BB Goodmorning, 25m crabwalk feet first, 10x Jumping air squat

Strength: Deadlift: Work to a 10 rep max for the day then, 1×10 @ 95%, 1×10 @ 90%

Stamina: 1 Round, chipper, not timed: 50x sumo deadlift (40% of 1 RM), 800m Farmer Carry (40/25), 100x Sledge Strikes (50/side)

Work Capacity: 4 rounds for time:

400m run
20x Burpees
30 Double Under

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Creating your Own Spring Rolls

This is a really delicious and fun way to consume a huge amount of nutrients. Not only could you make it a full meal, it also makes a unique appetizer for your next get together. Enjoy.

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SOFWOD – Thursday 7/14/2016

Baseline: Pre SOP, Box Breathing, ROM Drills, 4 Mile LSD Run

Work Capacity: Row or Swim 2000m

Durability: Kokoro Yoga, Hydrate, Fuel, Per Post SOP

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Weekly Monster Mash – 7/9/2016

Baseline: Pre-SOP and box breathing, then ROM drills. 4 rounds – Barbell complex with push up chaser (75#-105#).

Work Capacity: With a partner, complete the following…

     100m tire flip
     100x sledge hammer strikes
     100x box jumps on tire
     100x push ups with feet elevated on tire
     *Only 1 person can be working at a time.

Durability: 30 minute ruck or swim. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

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Masters WOD – Friday 7/8/16

Baseline:Pre-SOP and box breathing, then ROM drills then 3 rounds: 250m row, 10x Burpee Pull up.

Strength: Bench Press: EMOM: 2 reps @65% for 7 minutes

Work Capacity: For Time:

10x Push Jerk (115/85)
15x Push Press (95/65)
20x Strict Press (75/55)

800m run

10x Back Squat (135/95)
15x Front Squat (95/65)
20x Overhead Squat (65/45)

800m run  

Durability: Kokoro Yoga or Active stretch, hydrate and fuel within 30 minutes.  Journal post training session SOP.

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SOFWOD – Friday 7/8/2016

Baseline: Pre SOP, Box Breathing, ROM Drills, 5 Mile Ruck AHAP

Work Capacity: 8 x 100m Sprints, 100 Burpees.

Durability: Kokoro Yoga, Hydrate, Fuel, Per Post SOP

The post SOFWOD – Friday 7/8/2016 appeared first on SEALFIT.