Desforges

Feb 1 2012 in Workouts by Mark Divine

Baseline: ROM Drills. 4 Rounds: SEALFIT Complex (95#-125#).

Work Capacity: 5 rounds for time of:

  • 225 pound Deadlift, 12 reps
  • 20 Pull-ups
  • 135 pound Clean and jerk, 12 reps
  • 20 Knees to elbows

Strength: 5-5-5-3-3-3-3 Front Squat.

Stamina: 4 Rounds, not timed: 5x Front Squat @ 90% 3 RM, 10x Burpee pull ups, 100m plate carry @ 90#.

Durability: 4 mile timed run. If over 32min, 50x burpee penalty.  Active stretch or Yoga.

JoshuaDesforgesHero_th.jpg

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

8 Weeks to SEALFIT Advanced Training Guide - get the book or e-book from Coach Divine – chalked full of great training information and workouts.

New to SEALFIT?…read this

Equipment:  Oly set, Pull-up bar. RIP Mr. Desforge, we honor you for your service and sacrifice.  Thanks to CF HQ for the hero WOD.  Tain hard & stay safe  –Mark Divine

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