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(800) 675-TOUGH

You are browsing the archive for October 2010 Archives - 2/6 - SEALFIT.

TF Spotlight

Baseline:  ROM Drills.  3 rounds:  20 wall ball, 20 sit-ups, 20 push-ups Work Capacity:  AMRAP 30 minutes 10 x Push-Press (75#), 15 x SDHP (75#), 20 x Double Unders Durability:  Sprints 2 x 400M (:45 rest), 4 x 200M (:30 rest) 8 x 100M (:15 rest) Notes:    New to SEALFIT?…read this .  Equipment:  Oly set,  …Read More

Graceful

Baseline:   ROM drills.  1 mile run Work Capacity:  Graceful: 30 x C & J (135#), run 800M, 30 x C & J (135#) Strength:  work to 1RM Bench Press Stamina:  5 rounds, not timed:  3 x BP @ 90% 1RM, 10 x KB slashers (ea side, 55#), Hip Mobility Drill Durability:  50 GHD sit-ups, 50  …Read More

R & R

Baseline:   2,000 M warm-up row. Work Capacity:  5 rounds for time: Run 400M, Row 500M Durability:  20 x Turkish Get Ups (55# – 70#).  Notes:    New to SEALFIT?…read this .  Equipment:  Rower, KB.  A great and quick metcon blast after a long week of solid training.  Enjoy your day off tomorrow. Comments, suggestions, articles and  …Read More

Kokoro 12

Baseline:  20 -15 -10 Burpee, O/H squat w/ PVC Strength / Stamina:  Clean & Jerk:  8-6-5-5-3-3-1-1-1 —–(segment)—– Work Capacity:  Body Armor: for time with 20# vest: 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile run Durability:  Active Stretch. Notes:  Option to do WOD in two sessions.  Rx is no partition, but  …Read More

WOD contributions

Five rounds for time of: Row 250 meters 135 pound Front squat, 10 reps 15 GHD Sit-ups 20 Box jumps, 24 inch box   For time (w/20# vest)– 1 mile run 4 Rds of 20 pullups, 20 ring dips, 100 squats 1 mile run. Took me 38:21 to complete. If you can finish w/all unbroken  …Read More