Mark Divine's Blog, page 72
December 18, 2015
Masters WOD – Friday 12/18/15
Baseline: Pre-SOP, box breathing, then ROM drills. Row 500m, then 3x Frog Complex (65/45) with 10x push-up chaser.
Work Capacity: “Isabel”. Complete the following for time…
30x snatch (95#/65#)
Strength: Bench press – warm up then do 3-3-3-3-3.
Durability: 50x 4-count flutter kicks, 50x leg levers. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
The post Masters WOD – Friday 12/18/15 appeared first on SEALFIT.
SOFWOD – Friday 12/18/2015
Baseline: Pre SOP, Box Breathing, ROM Drills, 3 Mile Ruck with 35#
Work Capacity: 800m Bear Crawl, 400m Low Crawl, 200m Sprint, 100m Backwards Sprint
Durability: Warrior Yoga, Hydrate, Fuel, Per Post SOP
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CVAC Machine – Massage for your Cells
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ONRAMP WOD – Friday 12/18/15
Baseline: Pre-SOP, box breathing, then ROM drills. Row 500m, then 3x Frog Complex (65#/45#) with 10x push-up chaser.
Work Capacity: “Grace”. Complete the following for time…
30x Clean and Jerk (95#/65#)
Strength: Bench press – warm up then do 3-3-3-3-3.
Durability: 50x 4-count flutter kicks, 50x leg levers. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
The post ONRAMP WOD – Friday 12/18/15 appeared first on SEALFIT.
December 17, 2015
Bloods Screening Tests – What to ask for
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OPWOD – Thursday 12/17/15
Baseline: Pre-SOP, box breathing, then ROM drills. Run 400, row 500, then 100 double-unders.
Strength: Deadlift – warm up then do 3-3-3-3-3. Then EMOM for 10 minutes do 5 strict pull-ups.
Stamina: Chipper, not timed: 100x sand bag step-ups, 75x sumo deadlift high pull (75#/55#), 800m buddy carry.
Work Capacity- The Chief: 5 rounds, each round complete as many rounds / reps as possible in 3 minutes of…
3x power snatch (115#/75#)
6x burpee
9x sit up
*Rest 1 minute between each round
Durability: Longer warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
The post OPWOD – Thursday 12/17/15 appeared first on SEALFIT.
SOFWOD – Thursday 12/17/2015
Baseline: Pre SOP, Box Breathing, ROM Drills, Max Effort Push ups, Sit ups, Pull Ups
Work Capacity: 8 x 400m with 1 min rest
Durability: Warrior Yoga, Hydrate, Fuel, Per Post SOP
The post SOFWOD – Thursday 12/17/2015 appeared first on SEALFIT.
Masters WOD – Thursday 12/17/15
Baseline: Pre-SOP, box breathing, then ROM drills. Run 400, row 500, then 50 double-unders.
Strength: Deadlift – warm up then do 3-3-3-3-3.
Stamina: Chipper, not timed: 50x sandbag step-ups, 30x sumo deadlift high pull (65/45), 400m buddy carry.
Work Capacity- The Chief: 5 rounds, each round complete as many rounds / reps as possible in 3 minutes of…
3x power snatch (75#/55#)
6x burpee
9x sit up
· *Rest 1 minute between each round
The post Masters WOD – Thursday 12/17/15 appeared first on SEALFIT.
ONRAMP WOD – Thursday 12/17/15
Thursday
Baseline: Pre-SOP, box breathing, then ROM drills. Run 400, row 500, then 100 jump rope.
Strength: Deadlift – warm up then do 3-3-3-3-3.
Stamina: Chipper, not timed: 30x sand bag step-ups, 30x sumo deadlift high pull (barbell- 65#), 400m buddy carry.
Work Capacity- The Chief: 5 rounds, each round complete as many rounds / reps as possible in 3 minutes of…
3x power snatch (65#/45#)
6x burpee
9x sit up
· *Rest 1 minute between each round
The post ONRAMP WOD – Thursday 12/17/15 appeared first on SEALFIT.
