Metcon

3 RFT:
60 Air Squats
30 KTE
30 Pushups
15:56

Aux

TRX T-Delt 3x10
TRX Y-Delt 3x10

TRX Pikes 3x10
TRX Static Glute Bridge w/ banded hip abductors w/ extension 3x10

Ab Wheel 3x10
TRX SL Squat w/ banded hip abductor to high knee 3x10 ea

Standing Rope Forearm Twists

PU Day 3 + Metcon

Strict Pullups
7-10-6-6-Max (Min 9) - 10

Work Capacity
5 RFT:
KB Complex Right (5 DL + 5 HPC + 5 PP), 44#
KB Complex Left (5 DL + 5 HPC + 5 PP), 44#
10 Burpees
9:35

PU Day 2 + Metcon

Strict Pullups
6-9-6-6-Max (Min 9) - 10

Work Capacity
3 RFT:
Run 800 meters (hilly street terrain)
50 Air Squats
19:39
*17 degrees

Aux

3 Rounds:
Banded Bird Dogs x 12 ea
Kneeling Elevated Banded Hip Abductors x 15 ea
Side Plank Banded Hip Adductors x 15 ea
SL Hip Thrusts with Banded Hip Abductors x 12 ea
Half Squat Banded 3 point Touches x 10 ea

PU Day 1

Strict Pullups
6-8-6-6-Max (Min 8) - 9

Aux:
DB Concentration Curls, DB Seated One Arm Triceps Extension, DB wrist flexion/extension, Standing Rope Forearm Twists

Press - 6, Simple DL - 6

A.  Press 1x8 @ 130#, 1x4 @ 155#, 3x4 @ 170#
B.  DL 5x1 @ 390#

Metcon

AMRAP 10:
30 DUs
15 Power Snatch, 75#
LT = 5R + 30 + 8
5R + 30 + 12

Max Bodyweight Back Squats in 5 minutes

205#
*If you drop bar/re-rack you are done
44 reps in 5 minutes

SEALFIT OP WOD 12/11

Baseline
2 Sets: 400 meter run, 30 step walking lunge (15/15), 15 Jumping air squats

Stamina
5 Rounds not for time:
12 DB Bulgarian Split Squats (6/6), 45#
1 minute Plate Pinch Grip Hold w/ 25# plates
6 Turkish Get-Ups (3/3) @ 1 pood x 3, 1.5 pood x 2

Work Capacity
Alternating Tabata KBS (1.5 pood) and Slam Balls (40#)
Rest 1 minute
Alternating Tabata 1 arm KB Thruster Right (1 pood) and 1 arm KB Thruster Left (1 pood)
Rest 1 minute
Alternating Tabata Pushup and DB Hang Power Clean (45#)
*Alternate between 2 movements for 4 total times in each grouping (12 minutes total)
83 - 61 - 84

Durability
Mobility Drills

SEALFIT OP WOD 12/8 + Simple DL - 5

Baseline
1k Row, then
3 sets:
10 KTE, 10 V-Ups, 10 Pushups

Strength
DL 5x3 @ 370#

Stamina:
4 sets:
16 Single Arm Alternating DB Bench (8/8) (70#), 6 Strict Parallel Grip Pullups, 8 Bar Dips, 10 Slam Balls (40#)

Work Capacity
AMRAP 15:
20 KBS, 1.5 pood
15 STO, 95#
10 KTE
5R

Durability
The Banded March 2 x 2 mins

Press - 5

Press 1x8 @ 130#, 1x4 @ 150#, 4x4 @ 165#

SEALFIT OP WOD 12/7

Baseline
3 sets:
150 Single Unders, 10 step (5/5) Death March (40#), 10 Air Squats, 10 Supermans

Stamina
4 Rounds not for time:
12 KB Windmill (6/6), 25 yard Standing Hand over Hand Rope Prowler Pull (+ 50#), 100 yard Bear Crawl

Work Capacity
3 Rounds, each for time:
500m Row
21 DB Thruster, 35#
21 Double Unders
*Rest 2 min btwn rounds
5:16, 5:00, 5:06

Field 80-60-40

80-60-40s meters
4 sets of 4 reps
Rest 1 min btwn reps, 2 min btwn sets
Run in 38 secs or less
Rx'd
31-38 secs

SEALFIT OP WOD 12/5

Baseline
500m Row, 20 pvc pass thrus, 250m Row, 12 Burpee, 100m Row, 20 Pushups

Stamina
3 Rounds:
400 meter Single Arm Farmer Carry (200 meter per side), 50 DB#
200 meter Forward Sled Drag @ 90#

Work Capacity
5 RFT:
Run 200m
10 PC&J, 135#
10 Box Jumps
10 Pullups
CAP = 25 mins
23:55

Durability
3 Sets @ BW:
1 min Wall Sit
1 Min Front Plank

Metcon

100 KBS, 1.5 pood
Every minute that passes perform 5 Burpees
4:48

SEALFIT OP/SOF WOD 12/4

Baseline:
3 Rounds: 10 Air Squat, 10 Goblet Squat (53# KB), 10 RDL each (44# KB)

Strength:
One Leg Box Squats 4x6 each w/ 10# plates

Stamina:
4 Rounds:
Handstand hold x 30 sec
Dead hang pullup hold x 30 sec

Work Capacity:
12 minute ascending ladder for max reps:
2 Power Clean, 135#
2 Box Jump, 24"
2-2, 4-4, 6-6, etc
Round of 14 + 5

Durability:
10 minute bike - 15 sec hard pace, 45 sec easy pace for 10 minutes

Press - 4, Simple DL - 4

A. Press 1x8 @ 130#, 1x4 @ 160#, 1x4 @ 175#
B. DL 5x5 @ 345#

Field - RSD fitness test

25 yard sprint intervals scored to nearest 5 yards

6 rounds of 30 sec on, 35 sec off
Rest 3 minutes
Repeat for 6 more Rounds
total distance = 1615 yards

SEALFIT OP WOD 12/1

Baseline:
500m Row, 10 Burpees, 10 Slam Balls, 40#
300m Row, 8 Burpees, 8 Slam Balls, 40#
100m Row, 6 Burpees, 6 Slam Balls, 40#

Strength:
Bench Press 5x4 @ 185# - 205# - 215# - 225# - 235# (f - 2 reps)
*finshed last 2 reps at 235 with spotter

Stamina:
3 Rounds not for time:
30 DB Hang Power Snatch (15R/15L), 45#
30 Pushups

Work Capacity:
2 RFT:
50 cal Row
40 Wall Ball, 10', 14#
20 KBS, 2 pood
10 Burpee Pullups
21:25

Durability:
100' (50' and back) Prowler Push (high) x 10 @ 180#

Hatch 12.2

A.  Back Squat 4x5 @ 225# - 255# - 275# - 275#
B.  Front Squat 3x5 @ 175# - 205# - 225#