2012
Complete as many rounds as possible in 30 minutes of the following…25m burpee broad jump, 10x pull ups, 10x clapping push ups, 10x 2-count jumping lunges, run 200m. Then 3x 1 mile sprints. Rest as needed between efforts.
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WU: Swim 500m stroke of your choice. 20 rounds: Every 30 sec, perform 25m freestyle sprint. Rest 3-5 minutes. 10 Rounds: Every 60 sec, perform 50m CSS sprint. Cool Down = 5x 25m underwater swim. Rest as needed between efforts. Saturday do SEALFIT OP WOD, or a long Grinder PT Sunday is rest day, or […]
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Run 1 mile, Tabata squats, Run 1 mile, Tabata push ups, Run 1 mile, Tabata flutter kicks, Run 1 mile, Tabata mountain climbers.
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Run 3 miles, Swim 2000m CSS with fins, Run 3 miles.
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With body armor, Run 3 miles at moderate pace. Then complete 10, 9, 8, 7….1 reps of Body blaster, dips, sit ups. Between each grouping, perform a 100m sprint. For example, do 10x Body blaster, 10x dips, 10x sit ups, 100m sprint, 9x Body blaster, 9x dips, 9x sit ups, 100m sprint, etc.
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WU: Swim 500m stroke of your choice. 50 m free style hypoxic pyramid: 1x 50m @ 1 breath every 2 strokes, 1x 50m @ 1 breath every 4 strokes, 1x 50m @ 1 breath every 6 strokes, 1x 50m @ 1 breath every 8 strokes, 1x 50m @ 1 breath every 10 strokes. Then work […]
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Deck of Cards: Hearts = Burpee, Club = leg levers, Spade = 2-Count jumping lunges, Diamond = Pull ups. Aces = 14 reps, King = 13 reps, Queen = 12 reps, Jack = 11 reps, Joker = 800m run Saturday do the Operator WOD or a long Grinder PT. Sunday is a rest day – […]
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WU: Swim 500m stroke of your choice. 10 rounds: 100m CSS, 20x Push ups, 30x air squats, bear crawl around pool.
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Complete 100x Pull ups, 100x Push ups, 100x Sit ups, 100x Squats, 800m walking lunge. Rest as needed, then 4 mile timed run. If over 30 minutes, perform 100x jump squat penalty.
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1000m CSS 50 pushups. 50 wide pushups. 50 diamond pushups. 50 situps. 50 atomic situps. 50 Knees to elbows. 50 jump lunges. 50 squat jumps. 50 burpees. 50 strict form pullups. 3 mile run
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