Wednesday, 01.06.10: Jaba

<< Return to Main Blog

Warm Up:  1 mile run.  3 rounds:  50 squats.  L-sit (1 minute hold)

Strength:  work to 1RM weighted pull-up (WPU)

Strength Stamina:  6 rounds, not timed:  3 x WPU @ 90% 1RM, 15 x SDHP (55#KB), 10 x Clapping Push-ups

Work Capacity:   Chelsae + 1:  6 pull-ups, 11 Push-ups, 16 Squats on the minute for 30 minutes

Durability:  3 rounds:  30 x 2-count bicycle crunches, 30 x reverse crunch, 30 x hands to toes

Notes: Equipment required: Pull-up bar & DB or KBs for weight

Do you like SEAL FIT?  Please consider subscribing for $4.95 a month or making a one-time donation

Facebook.com/SEALFIT       NavySEALs.com        YouTube

THIS PUBLIC WOD IS FOR SEASONED OPERATORS, INDUSTRIAL ATHLETES AND EXPERIENCED ADVENTURE ATHLETES.  IF YOU ARE TREADING IN THIS ARENA, THEN PROCEED WITH CAUTION.   THESE WODS WILL LEAD TO OVER TRAINING IF NOT SCALED OR BALANCED PROPERLY - LISTEN TO YOUR BODY!

If  you are a beginner see our  Online Coaching

 

4 Comments:

1. What are the hands to toes? Is that when you start standing with your hands by your feet and then walk your hands out until you are in a full plank?
Comment by AP — January 6, 2010 at 12:40am
2. @ AP- I'm pretty sure its simply doing v-situps and touching your toes every rep
Comment by MYTH — January 6, 2010 at 1:06am
3. yeah its the last situp variation on the exercise demo vid
Comment by myth — January 6, 2010 at 1:14am
4. Awesome -- I'm glad I asked. Walking out to a plank 90 times would have taken a week.
Comment by AP — January 6, 2010 at 2:03am

Post a Comment:

Commenting has been disabled on older posts.