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Boo

Baseline:   21 – 15 – 9 bar bell thruster, pull-ups

Work Capacity:  10 rounds for time:

  • 5 x burpee tire flip (sub burpee Clean & Jerk 135#)
  • 100 M bear crawl
  • 20 x KB Swing (55#)

Durability:  3 x 2:30 plank holds, vary position (side, front, side).  Active Stretch

Notes:    New to SEALFIT?…read thisEquipment:  Oly set, pull-up bar, large tire, 55# KB.  This will be fun especially if done on a field with your team.  Comments, suggestions, articles and pictures are welcome  - train hard and safe, and have fun  — Coach Divine

49 Responses to Boo

  • TreyFischer says:

    Hey guys, i was wondering what you thought. For the Baseline do you think we should just do Fran, si

    • Nhlanhla says:

      Great Warm-up!B/P 5 x 145/170/190 only managed 5 or 6 at 190 a cpolue less than last time Snatch 5 x 95/115 worked on technique as this was my first attempt at catching in full squat. It was GREAT!WOD- 7 or 8 rounds total

  • randomfire says:

    Trey I was wondering the same thing. My impression that it is just the bar, I can’t imagine having F

    • Eliza says:

      Hey, kiellr job on that one you guys!

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  • bravesfan says:

    do you guys think 100 mountain climbers is a good sub for the 100m bear crawl? if not then what is?

  • dhod says:

    Have a question with the tire flips sub. I`m not sure i have c&js down form wise 100% can i sub with

  • Deadly Nedly says:

    We’ve done rx’d fran as a “warmup” before. Since the WC is a long grind, it would make sense to kick

  • Matk says:

    The BB thrusters are meant to be Bar Bell only – SOP is to specify load. No load specified in this

  • Dan says:

    Question about the thrusters: Is it 20 reps for boths sides. or 20 left and 20 right?

  • Deadly Nedly says:

    Coach – I stand corrected. Pretty much recovered from that 10,000 mile run so I thought a fran was i

  • Dan says:

    Ooops my mistake. For some reason I thought of slashers. Nevermind on the questions.

  • TreyFischer says:

    OK Coach that answers my question, Fran it is :) Thank You

  • Pops says:

    Subbing WOD with a mutt strut for my dog (Bonnie).Once a year we support the adoptable dogs with thi

  • Blake(SEALwillbe) says:

    Will be going hunting today, so i dont know if i will get to hit it. Good luck guys, make it a good

  • bravesfan says:

    would mountain climbers be a good sub for the bear crawls if i dont have alot of space in my gym and

  • Guest says:

    I don’t know if there is an official sub, but bear crawls work shoulders, legs, and core. Try to thi

  • Scourge07 (aka Colin M.) says:

    Injured my back in yesterday’s warmup somehow, so I’m probably going to just do a body weight work c

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  • CanadianSARTECH says:

    Hello to the community out there training hard. I am a SARTECH for the Canadian Forces (equivalent t

    • Yuritzy says:

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  • lmidd says:

    Hey CanadianSARTECH, I wouldn’t mind asking you some questions about JTF2 as I am interested in that

  • Princess says:

    Working through yesterdays workout was like working out in quicksand, felt like forever, very intens

  • Dopey says:

    When we do these plank holds is it 3 times each side? or just 3 times total which would be 1 time ea

  • Brandon Phillip Lamm says:

    I’m reading a lot of contradictions in the FAQ. It’s saying that these workouts are based on combat

  • mark says:

    Brandon – thanks for your feedback. I acknowledge there may be conflicting ideas at play. The real

  • dewayne says:

    I want to comment on Brandon’s post. I am not the greatest athlete in the world and I am only an inf

  • Brandon Phillip Lamm says:

    Thanks for the feedback. I really appreciate your insight, and your commitment to people succeeding

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