2011
4 rounds: 50 meter Bear Crawl 50 meter burpee Broad Jump 50 meter walking lunge 50 meter sprint
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2 mile Ocean Swim w/ Fins If no open water source available : 1 hour pool swim with Fins
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4 Mile Timed Run 5 min rest then 20 Min AMRAP 5 pullups 10 burpees 15 squat jumps
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Warm-up: 4 x 400 sprints. 1:00 minute rest between each run. WOD: Intro to Presses, (shoulder press, push press, push jerk) http://www.crossfit.com/cf-info/excercise.html SEALFIT ONLINE COACHING Starting postition is bar at upper chest, Elbows down and slighlyt forward, Bar should go straight up and down, head should be moved to allow vertical travel of bar. Do […]
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1-mile run 100-hand release push-ups 100-atomic sit-ups 100-4ct flutter kicks 1-mile run SEALFIT ONLINE COACHING
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4 mile timed run. NOTE – As noted in the main BLOG, the WOD posted by the SEAL FIT team is for seasoned operators and industrial athletes. It is NOT suitable for beginners or most athletes with specific training needs. This Pre-Training BLOG is for our online coaching members, who are receiving more specific help with […]
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Warm up – 1-mile jog, 1-mile stride jog (long strides), 1-mile death sprint. Intro to Sumo Deadlift Highpull – Substitute bar or dumbell if necessary NOTE – As noted in the main BLOG, the WOD posted by the SEALFIT team is for seasoned operators and industrial athletes. It is NOT suitable for beginners or most athletes […]
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