Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, 30x sandbag cleans, Run 400m. Strength: Clean 5×3, then EMOM for 10 rounds of 7x Dips Work Capacity: Complete 4 rounds for time of… Run 400m with sandbag (80#/60#) 10x Sandbag Curtis P’s (80#/60#) Run 400m without sandbag 20x burpee Durability: Max duration plank hold […]
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Weekly Monster Mash August 8th 2015 Focus: Working Under Load. Baseline: Pre SOP, Box Breathing, ROM Drills, 20 SBGU’s, 200m run with Sand Bag, 20 Squat Cleans with Sandbag AHAP Work Capacity: With Sand Bag AHAP (Read the ENTIRE WOD to determine AHAP weight) 800m Carry 40 Squats Back Rack 400m Carry 20 […]
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Weekly Monster Mash Baseline: Pre SOP, Box Breathing, ROM Drills, 200m Walking Lunge, 20 Strict Pull Ups, 20 Push Ups, 20 Air Squats, 20 Dislocates. Work Capacity: 5 rounds 20 sand bag power cleans 20 burpees 20 sit-ups Rest 3 min 5 rounds 400m run 20 pull-ups Rest 3 min 5 rounds […]
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SEALFIT Monthly Challenge – August 2015 Distance or Measure: 6400M Movement: Barbell Carry Back Rack Weight: Body Weight Time Hack: 30 Days to Complete Enjoy.
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Weekly Monster Mash Baseline: Pre SOP, Box Breathing, ROM Drills, 800 M Run, 5 Rounds of Cindy Work Capacity: “Murph” With 20# Vest or Ruck 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile run Durability: 20 minutes Warrior Yoga, Hydrate, Fuel Hooyah!
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Weekly Monster Mash Baseline: Pre SOP, Box Breathing, ROM Drills, 800M Run, 200m Bear Crawl, 100m Alt Lunges Work Capacity: For time: 1 mile run 25 thrusters (95/65) 1200m run 25 thrusters 800m run 25 thrusters 400m run 25 thrusters 200m run 25 thrusters Durability: 20 minutes Warrior Yoga, Hydrate, Fuel Hooyah!
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Weekly Monster Mash Baseline: Pre SOP, Box Breathing, ROM Drills, 800M Run, 200m Bear Crawl, 100m Alt Lunges Work Capacity: For time: 1 mile run 25 thrusters (95/65) 1200m run 25 thrusters 800m run 25 thrusters 400m run 25 thrusters 200m run 25 thrusters Durability: 20 minutes Warrior Yoga, Hydrate, Fuel Hooyah!
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Weekly Monster Mash Baseline: Pre SOP, Box Breathing, ROM Drills, 800M Run, 200m Bear Crawl, 100m Alt Lunges Work Capacity: 50 Sand Bag Step Ups 20/16′ 60/40# 10 Sand Bag Get Ups 200M Run w/Sand Bag 20 Sand Bag Squat Cleans 400m Run w/ Sand Bag 20 Sand Bag Back Squats 200m Run with […]
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Weekly Monster Mash Baseline: Pre SOP, Box Breathing, ROM Drills, Barbell Complex 45 – 95# Work Capacity: 30 Min Time Hack You and a teammate move as much weight as you can from Ground to Overhead. (add up each rep between you and your partner multiply by weight on barbell for your score) […]
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