Mark Divine's Blog, page 81
October 22, 2015
SOFWOD – Thursday 10/22/15
Baseline: Pre SOP, Box Breathing, ROM Drills, 3 rounds: 10 Pull- ups, 15 Sit Ups, 20 Sledge Strikes.
Work Capacity: 30 min AMRAP: 20 Pull-ups, 20 Sledge Strikes, 100m Sprint, 50 4 Count Mtn Climbers.
Durability: Warrior Yoga, Hydrate, Fuel, Per Post SOP.
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ONRAMP WOD – Thursday 10/22/15
Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, 20x KB sumo deadlift high pull (35#/15#), Run 400m, 20x good morning (45# / 30# bar).
Strength: Deadlift – warm up no fewer than 5 sets. Then do 3-3-3. Then EMOM for 10 minutes do 5 pull-ups
Stamina: Chipper, not timed: 25x Romanian Deadlift (135#/95#), 50x 2-arm DB bent over row (35#/25#), 800m buddy carry.
Work Capacity: Complete 4 rounds for time of…
100m shuttle run (5x 20m)
15x push up
10x hang squat clean to thruster (65#/45#)
Durability: 1x 800m sprint. 50x evil wheels. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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October 21, 2015
Weekly Monster Mash
Weekly Monster Mash
Baseline-Pre SOP, 10 minutes box breathing, ROM drills, then…
2x (200m run, 10 pull-ups, 10 burpees, 10 V-sit)
Strength: Power clean warm up then 5-5-5-5-5, then max push-ups in 2 minutes
Stamina / Work Cap: with a weight vest, complete the following AFAP with your team…
2 rounds: Run 1 mile. Row 2,000. Run 800m, 50 burpees. Rest 5 min and hydrate between rounds.
Durability: Post SOP recap, warrior Yoga, fuel and hydrate!
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Shortening the OPWOD
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Masters WOD – Wednesday 10/21/15
Baseline: Pre-SOP and box breathing, then ROM Drills. 20 minutes of grinder PT.
Endurance: LSD run, ruck or swim.
Alternate WOD: for time: 100 pull-ups, 100 push-ups, 100 sit-ups, 100 air squats
Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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ONRAMP WOD – Wednesday 10/21/15
Baseline: Pre-SOP and box breathing, then ROM Drills. 20 minutes of grinder PT.
Endurance: LSD run, ruck or swim.
Alternate WOD: for time: 100 pull-ups, 100 push-ups, 100 sit-ups, 100 air squats
Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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SOFWOD – Wednesday 10/21/15
Baseline: Pre SOP, Box Breathing, ROM Drills, Swim 1000m or Row 2000m.
Work Capacity: 5 Rounds for Time: Row 500m, 15 SBGU’s, 20 Weighted Step Ups With Sand Bag.
Durability: Warrior Yoga, Hydrate, Fuel, Per Post SOP.
The post SOFWOD – Wednesday 10/21/15 appeared first on SEALFIT.
OPWOD – Wednesday 10/21/15
Baseline: Pre-SOP and box breathing, then ROM Drills. 20 minutes of grinder PT.
Endurance: LSD run, ruck or swim.
Alternate WOD: for time: 100 pull-ups, 100 push-ups, 100 sit-ups, 100 air squats
Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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October 20, 2015
SEALFIT TV: Who Wants a Sugar Cookie?
Participants from the SEALFIT Fundamentals Academy comment…
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