Hang clean/burpee/sled push
/
RRL Warm up
3 rounds of:
15 Hang Power Cleans, 135 lbs
15 Burpees
4 rounds of:
Sled Push, 315 lbs, 50 m
5 Burpees
1 mile run
Oly Saturday
/
Warm up
5 box jumps
10 T2B
7 Clap Pushups
x 3 rounds
Snatch complex
To the knee and hold/ to the knee and hold then snatch then 1 full snatch from ground
@95, 115, 135, 135
Clean
Build to best C&J double
225 today
5x3 Clean Pulls @ 225
2 push press/1 front squat/1 jerk
5x4 @ 135
SealFit from 12/22/09
/"There are no great people in this world, only great challenges which ordinary people rise to meet."
-William Frederick Halsey, Jr.
From this morning...30 lb ruck makes this extra tough
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core: 10 minute sandbag get-ups with 60 lb bag for max reps
Workout: A.
SealFit Work Capacity from 12/22/09
2000 m Row
Rest 2 mins
30 Hang Power Cleans 95 lbs
30 Pull-ups
30 Kettlebell Swings 53 lbs
30 Burpees
20 Hang Power Cleans
20 Pull-ups
20 Kettlebell Swings 53 lbs
20 Burpees
10 Hang Power Cleans 95 lbs
10 Pull-ups
10 Kettlebell Swings
10 Burpees
For time. Selection Candidates wear 30 lb ruck throughout entire workout
Workout B.
Still Water Runs Deep
Post times, reps and/or loads to comments
SealFit has been archiving workouts for many years and there is some real gold to be found in their archives. I ran across this one in my notes and included it today. It fit with what I was trying to accomplish. Pile a 30 lb ruck on top and it was perfect.
We had a visitor today who was brought in by a member who has been a little absent. Good to have both of them today.
