OPWOD – 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

Stamina: 1 round, chipper, not timed: 100x Push up – Every time you break perform 5 burpees, 75x Slam Ball, Every time you break- perform 3 burpees, 15x Muscle up – Every time you break perform 2 burpees

Work Capacity: For Time:

10x Push Jerk (135/95)
15x Push Press (115/75)
20x Strict Press (95/65)

800m run

10x Back Squat (155/105)
15x Front Squat (135/95)
20x Overhead Squat (95/65)

800m run  

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

The post OPWOD – Friday 7/8/16 appeared first on SEALFIT.