by Mark Divine
ascend
Jan 18 2012 in Workouts by Mark Divine
Baseline: ROM Drills. 4 rounds Frog Plex with Push Up Chaser (75#-105#).
Strength: Work up to 3RM Deadlift
Stamina: Chipper, not timed: 15x Deadlift @90% 3RM, 75x Box Jump (30in), 800m Buddy Carry
Work Capacity: AMRAP in 20 minutes: 2x Rope Climb, 20x Wallball, Run 200m
Durability: 100x Sit ups, 100x 4-Count Arm Haulers. Active Stretch or Yoga
Equipment: Oly set, box, wall ball, rope. Stay focused and have fun –Mark Divine
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Great WOD…I scaled it to my 1hour time hack. so..
Warmed up with the deadlift prior to strength…
Hit 315 for my 3rm today….nursing a hip rotational issue that causes a knee issue..
Did AMRAP of 15mins for work capacity and hit the 100 sit ups and arm haulers as required. Great to be training and be involved with the Sealfit programming. I learn something everyday from this. First time in a while I haven’t worked at it a week behind. Thanks for everything
Doing the DLs on a 4″ box..
Got up 425 for 3..
GetSOME