Metcon

4 RFT:
500 meter Row
50 DUs
25 Thrusters, 45#
20:46

Field

EMOM 12 w/ 13# vest:
100 yard sprint
Sub 17 secs
Rx'd
All in 15 secs, except
Reps 4, 8, 10, 12 in 16 secs

Metcon

AMRAP 20:
5 Thrusters, 95#
7 Hang Power Cleans, 95#
10 SDLHP, 95#
10R + 5 + 7 + 1

Field

Half-Gassers x 12
Sub 18 secs
Rest 50 secs between
Rx'd

Metcon

AMRAP 7:
20 DB Push Presses, 50#
40 DUs
3R

Metcon

3 Rounds:
Painful unknown w/ opposite foot touch x 8 ea
Front Plank banded abduction/extension x 8 ea
Flutter kicks w/ KB crunch hold x 30 ea
Side banded SL hip thrusts x 15 ea

Death by Heavy Axle DL @ bar + 180#
*Not sure of bar weight but more than 45#
10R + 3

Reverse Hypers 3x10 @ 180#

Metcon

15 Lateral Burpees over BB
5 PC&J, 185#
12 Lateral Burpees over BB
4 PC&J, 185#
9 Lateral Burpees over BB
3 PC&J, 185#
8:32

Metcon

Row for 30 secs, Rest for 1 minute x 15
2,543 meters total

Field

EMOM 12:
100 yard sprint

All in 14 secs

Metcon - Death by Thruster 115# + Core

Death by Thruster, 115#
10R + 7

3 Rounds:
Reverse Crunch straight leg bicycle x 25 ea
Front Plank w/ side banded hip rocks x 15 ea
Banded Hip circles (ext to int) x 10 ea
Banded kneeling side rotations x 12 ea
Reverse Crunch straight leg x 12

Metcon

FT:
10 DL, 275#
1000 meter Row
10 DL, 275#
5:36

3 x 40 sec Double KB OH hold w/ 1.5 pood KBs

Field - The Aerobic Ladder

Broad Jumps 15 yards x 2

Run - Backpedal - Run 5-10-15 yards x 2

Run 10 yards & back up to 100 yards & back and back down to 10 yards & back (doing 100 yards only once).
*Rest 20 secs between each rep

Metcon

Banded Bird Dogs
Banded Dead Bugs

FT:
500 Meter Row
LT = 2:05
1:37

FT:
300 Burpees
29:40

Metcon

Parallel grip Pullups 3x6 w/ 4 sec eccentric

FT:
40 down to 2 Air Squats
1 Back Squat @ 300# between each set
*40 -1 - 38 - 1 - 36 - 1, etc down to 2
44:10

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
LT = 1615 yards
1575 yards

Metcon

5 Rounds:
3 minute window to complete 1 Round of DT @ 155# then max Burpees
*Rest 2 minutes between rounds
27 - 20 - 11 - 9 - 4

Str Sta

Seated BB Press 4x8 @ 95# - 115# - 125# - 135#
Step-ups w/ 2 KBs @ 44# - 53# - 53# - 53#

Air Dyne
20 sec AFAP, 1 minute slow x 5

Metcon

21-15-9 FT:
Deadlift, 225#
Thruster, 95#
8:36

Metcon - The Ghost

6 Rounds for reps:
1 minute Cal Row
1 minute Burpees
1 minute DUs
*Rest 1 minute between rounds
94 - 83 - 63 - 75 - 71 - 69
Total = 455

Str Sta

Bench Press 5x15 @ 135#
Reverse Hypers 5x10 @ 180#

EMOM 14:
Odd - 3 DL, 335#
Even - 10 Cal Row

5k

LT = 23:34
24:19
*Didn't know my time at all during run

Flow

w/ 13.2# vest:
Row 1k
75 Air Squats
Row 750 meters
50 Pushups
Row 500 meters
25 Pullups
Row 250 meters
25 KBS, 2 pood

Field

1000 yard shuttle run (100 yard intervals)
LT = 3:48
3:41

Metcon

Banded SL Hip Thrusts
Mini Band Broad Jumps

AMRAP 20:
DB DL @ 100# DB in each hand
Back Squat, 205#
*Increase by one rep each round
Round of 10 + 6 

Metcon

FT:
1,2,3,4,5,6,7,8,9,10 rep sets of PC&J @ 155#
1 Round of Cindy after each set of PC&Js
29:56
*Round of 8 was completed at 19:03...over 10 mins for last 2 rounds...
*Tough after doing Grace 2 days ago

Metcon

EMOM 10:
Odd - 20 KBS, 1.5 pood
Even - 45 sec Front Plank

Metcon - Grace

FT:
30 Power Clean and Jerks, 135#
LT = 2:27 in Jan 2012
2:41

Field

Half Gassers x 10
Sub 18 secs
Rest 50 secs between
Rx'd

Glow 10.3

A.  Power Snatch 1x3 @ 135#, 1x2 @ 150#, 3x1 @ 160#, 1x2 @ 135#

B.
Power Clean and Jerk 4x1 @ 180# - 190# - 205# - 215#
Power Clean 1x1 @ 230#
Power Clean and Jerk 1x1 @ 225#

Metcon

Death by Burpee Pullups
9R + 6

Aux

Hip Flexors
Pedal Wheels
Valslide eccentric hamstring extensions

Metcon

FT 10 down to 1:
Burpees
DB Push Press, 50#
11:15

Field

EMOM 10:  100 yard sprint
All sub 16 secs
Most in 15 secs, few in 14 secs

Glow 10.2

A.  Power Clean 1x3 @ 190#, 1x1 @ 205#, 3x1 @ 215#
B.  Power Snatch 1x3 @ 140#, 1x2 @ 150#, 4x1 @ 160# - 165# - 175# - 180# (PR), 1x2 @ 140#
C.  Clean Pull 2x3 @ 235#, 2x2 @ 255#, 2x1 @ 275#
D.  Front Squat 1x3 @ 230#, 1x2 @ 245#, 2x1 @ 260# - 270#, 1x2 @ 245#, 1x2 @ 230#

E.  DB Rows @ 70#
10 right, 10 left, 9, 9, 8, 8, etc down to 1, 1 - no rest

Metcon

6 RFT:
60 meter KB Farmer Walk @ 2 pood KBs
30 KBS, 1.5 pood
15 Burpees
22:55

Sta Str

3 Rounds AFAP:
100 meter Trap Bar Walk @ bar + 90#
20 Pushups
20 Supine Ring Rows

Hip Thrusts
2x10 @ 315#
2x8 @ 405#
1x25 @ 225#

Metcon

EMOM 20:
10 Burpees
Rx'd

Glow 10.1

A.  Power Snatch 1x3 @ 140#, 1x2 @ 150#, 3x1 @ 160# - 165# - 175#
B.  Power Clean and Jerk 1x3 @ 180#, 1x2 @ 190#, 2x1 @ 205# - 215#, 1x3 @ 180#
C.  Back Squat 2x3 @ 300# - 315#, 1x2 @ 335# , 1x1 @ 355#

Metcon

AMRAP 20:
15 Cal Row
1 Round of Strict Cindy
7R

6x50' Prowler Push (high) @ 270#

Core

4 Rounds:
30 sec Hollow Hold
30 6" hold
30 sec Front Plank
Pushup to Downward Dog, hand to opposite foot x 10 ea
Straight Leg Reverse Crunch x 15
Front Plank on Ball, straddle box, hop to box landing on one leg x 6 ea

Metcon

AMRAP 20:
7 Power Cleans, 135#
7 Burpees
7 Slam Balls, 40#
10R + 3

Glow 9.3

A.  Power Snatch 1x3 @ 140#, 1x2 @ 150#, 1x1 @ 160#, 2x2 @ 150#
B.  Power Clean and Jerk 1x2 @ 180#, 1x1 @ 190#, 3x1 @ 205#
C.  Snatch Pull 2x3 @ 175#, 2x2 @ 195#, 2x1 @ 215#
D.  Deadlift 3x3 @ 365#

Metcon

5 RFT:
1 DB Complex (7 DL + 7 HPC + 7 PP) @ 45#
14 GHD Situps
8:27

Metcon

FT:
2k Row
150 DUs
10 Rounds of Cindy
30:50

Core

3 sets:
Front Plank w/ banded ankle in/outs x 20
Banded Front Plank w/ angle knee drive x 12 ea
Banded Front Plank w/ opposite shoulder taps x 12 ea
Bicycle Crunches w/ Vertical Russian Twists w/ 10# plate x 10 ea

1×25 unbroken mini banded pushups

Glow 9.2

A.  Power Clean 1x3 @ 190#, 1x2 @ 205#, 3x1 @ 215#, 1x2 @ 205#
B.  Power Snatch 1x3 @ 140#, 1x2 @ 150#, 3x1 @ 160#, 1x2 @ 150#
C.  Clean Pull 2x3 @ 225#, 2x2 @ 245#, 2x1 @ 265#
D.  Front Squat 2x3 @ 230# - 245#, 3x2 @ 260#, 1x2 @ 245#, 1x3 @ 230#

Metcon

3 Sets AFAP:
Spin Bike hard (legs only) x 20 sec
15 Deadlift, 225#
15 Burpees
Spin Bike hard (legs only) x 20 sec
*Rest 5 minutes between sets
Rx'd

Stamina

2 Rounds:
Partner A - 20 KBS, 1.5 pood
Partner B - Max Pushups
Run down beach to surf waist deep and back
Switch exercises and run again

Metcon - Randy

FT:
75 Power Snatch, 75#
4:34

Metcon

FT:
20 Thrusters, 95#
20 Burpees
20 Hang Power Cleans, 95#
20 Air Squats
20 Push Press, 95#
20 SDLHP, 1.5 pood KB
20 Back Squat, 95#
20 Slam Balls, 40#
11:38

Metcon (Tue 9/25)

5 RFT:
15 GHD Situps
15 KBS, 1.5 pood
*Don't remember exact time but sub 10 min

Glow 9.1

3 Sets:
Ab Wheel x 10
6 Inches hold x 1 minute

A.  Power Snatch 1x3 @ 140#, 1x2 @ 150#, 2x1 @ 160#, 1x2 @ 150#, 1x3 @ 140#
B.  Power Clean and Jerk 1x3 @ 180#, 1x2 @ 190#, 3x1 @ 205#, 1x2 @ 190#, 1x3 @ 180#

Metcon

Reverse Hypers 4x10 @ 180#
SL DB RDLs 4x6 ea @ 30#

AMRAP 20:
15 KBS, 2 pood
10 Back Squat, 205#
7R + 15

Metcon

10,9,8,7,6,5,4,3,2,1 rep rounds for time of:
275# DL
Burpees
11:09

Metcon

AMRAP 20:
5 DL
5 HPC
5 FS
5 PP
5 BS
@ 115#
8R + 5 + 5 + 1

Metcon

FT:
30 DBall Cleans, 100#
LT = 3:39
2:08

Metcon

GH Raises 3x10 @ BW
10# Plate Drag Plank 3x10 ea

FT:
21-15-9
KBS, 1.5 pood
Burpees
3:58

Glow 8.3 + Metcon

A.  Power Snatch 1x2 @ 140#, 1x1 @ 150#
B.  Power Clean and Jerk 1x1 @ 180#, 2x1 @ 190#
C.  Snatch Pull 2x3 @ 165#, 2x2 @ 185, 2x1 @ 205#

9 RFT:
5 Strict Pullups
5 Thrusters, 135#
12:57

Metcon

2 RFT:
30 Back Squat, 135#
30 Burpees
9:45

Metcon

10 RFT:
10 KBS, 1.5 pood
12 Pushups
*Every minute that passes do 10 Goblet Squat, 1 pood KB
11:52

Glow 8.2 + Metcon

A.  Hang Power Clean 1x2 @ 180#, 1x1 @ 190#
B.  Power Snatch 1x3 @ 140#, 2x2 @ 150#
C.  Clean Pull 2x3 @ 225#, 2x2 @ 245#, 2x1 @ 265#

FT:
21-15-9:
Power Clean, 95#
Push Press, 95#
4:46

Yoga Core + Yoga

Glow 8.1

A.  Hang Power Snatch 2x2 @ 140# - 150#
B.  Power Clean 3x2 @ 190# - 205# - 205#
C.  Push Press 3x2 @ 160# - 160#  - 170#
D.  Valslide eccentric hamstring extensions 3x10

Metcons

FT:
100 Burpees
*Every minute that passes do 2 DBall Cleans (100#)
9:47

10 minute time cap:
20 Back Squat,135#
15 Back Squat,185#
10 Back Squat, 225#
5 Back Squat, 275#
Max reps Back Squat, 205#

8

Seal pushup challenge

For max rounds:
1 Pushup + 1 kneeling (no weight) vertical press
2+2, 3+3, etc until failure
*No rest btwn
10R + 7

Metcon

3 RFT:
25 DB Push Press, 45#
50 DUs
25 DB Bent Over Rows, 45#
15 Slam Balls, 40#
19:52

Metcon

EMOM 21:
1st minute - 15 Vertical straight leg lifts
2nd minute - 15 Burpees
3rd minute - 15 KBS, 1.5 pood
Rx'd

Glow 7.3 + Metcon

Box Jumps

A.  Power Clean 2x2 @ 190# - 205#, 2x1 @ 215#
B.  Power Snatch 1x3 @ 140#, 1x2 @ 150#, 2x1 @ 160#, 1x3 @ 140#
C.  Clean Pull 2x3 @ 205#, 2x2 @ 225#, 2x1 @ 245#

AMRAP 20:
3 Tire Flips, 500#
6 Back Squat, 225#
9 Burpee Pullups
5R

Metcon

FT:
21 Power Snatch, 75#
42 Air Squats
42 Pushups
15 Power Snatch, 75#
30 Air Squats
30 Pushups
9 Power Snatch, 75#
18 Air Squats
18 Pushups
9:40

Metcon

Five 2 minute rounds of:
10 Thrusters, 95#
200 meter Row
Max 95# Thrusters in remaining time
*Rest 3 minutes btwn rounds
11 - 10 - 8 - 6 - 2

Metcon

FT:
20 Power Cleans, 185#
2:56

Metcon

FT:
100 Burpees
LT = 6:51
6:39

Glow 7.2

A.  3 Position Power Snatch (floor, below knee, high hang)
2 sets @ 125#, 3 sets @ 135#

B.  Power Clean and Jerk
2x2 @ 170# - 180#
4x1 @ 190# - 205# - 190# - 205#

C.  Snatch Pull
2x3 @ 165#, 2x2 @ 185#, 2x1 @ 205#

D.  Paused Front Squat
5 reps + 5 sec hold in hole down to 1 rep + 1 sec hold in hole
Sets @ 95# - 115#- 135#

Metcon

Yoga

50 Tire Flips @ 285#
*Every minute that passes do 5 Burpees
8:41

1 Back Squat + Forward Walking Lunge RT + Forward Walking Lunge LT = 1 rep
2x8 @ 135#

Metcon

EMOM 24:
Odd - 1 PC + 1 HPC + 1 Jerk @ 165#
Even - 30 DUs
Rx'd

Metcon

7 RFT:
5 Power Snatch, 115#
5 Pullups
10 Pushups
15 Air Squats
CAP = 19 min
14:13

Metcon

4 RFT:
10 DBall Cleans, 100#
50 DUs
9:46

Metcon

100 Walking Lunges (L+R=2)
50 Pushups
50 Slam Balls, 40#
50 Pushups
100 Walking Lunges (L+R=2)
19:28

Metcon

Pullup Hold 2 x 1 minute

FT:
50 Burpee DBall hoists, 100# (just below nipple line)
8:40

3 RFT:
500 meter Row
15 KTE
10 Ring Dips
14:12

Glow 7.1 + Metcon

A. 3 Position Power Snatch (high hang, below knee, floor)
2 sets @ 115#, 3 sets @ 125#

B.  2 Clean Pulls + 2 Power Cleans
2 sets @ 165#, 2 sets @ 180#

C.  Push Press + Jerk
2 sets @ 170#, 3 sets @ 180#

FT:
25 Burpees
50 KBS, 1.5 pood
25 Burpees
4:55

Yoga Core

Metcon

AMRAP 15:
15 GHD Situps
20 Back Extensions
14 DB S2O, 45#
5R

Rest 5 minutes

AMRAP 8:
1 DBall Clean (100#) + 3 Burpees
2 + 6
3 + 9, etc
Round of 4/12 + 5 + 5

Yoga Core

Glow 6.3 + Metcon

A.  Power Snatch 1x3 @ 140#, 1x2 @ 150#, EMOM 5: 1 x 155#
B.  Power Clean and Jerk 1x2 @ 180#, 1x1 @ 190#, EMOM 3: 1 x 205#
C.  Snatch Pull 2x3 @ 150#, 2x2 @ 165#, 2x1 @ 180#

10 RFT:
100' Farmers Carry, 2 pood KBs
30 DUs
17:41
* Recovering from food poisoning

Metcon

3 RFT:
20 GHD Situps
10 Power Clean and Jerks, 135#
CAP = 11 mins
8:37

Metcon

AMRAP 20:
5 Bench Press, 205#
10 Back Squat, 205#
15 Cal Row
4R + 5

Metcon

AMRAP 5:
Burpees

Then, AMRAP 5:
14 KBS, 1.5 pood
7 SDLHP, 75#

Then, AMRAP 5:
7 Hang Power Snatches, 75#
7 Pushups

Then, AMRAP 5:
Burpees

*1 minute rest between AMRAPs

67
3R + 14 + 1
4R + 4
40

Core

3 Rounds:
Ab wheel (kneeling) x 15
Reverse Crunch x 12
Side Plank under to extension w/ 10# DB x 10 ea
Front Plank w/ banded valslide hip abduction x 20 ea

Metcon

10 1-minute Rounds:
25 Air Squats
Max Power Clean and Jerk, 155#
*Rest 2 minutes between rounds
4/4/3/3/3/2/2/2/2/2 = 27 total

Metcon

AMRAP 13 w/ 13.2# vest:
1 Strict Pullups/2 Pushups, 2/4, 3/6, 4/8, 5/10
Equals 1 cycle
3 Cycles + 1 Strict Pullup
46 total Strict Pullups, 90 total Pushups

Space City 7s

Touch

Metcon

12 x Reverse OH medball throw, 40#

AMRAP 12:
5 DL, 315#
18 Wall Balls, 10', 14#
16 Lateral Burpees over BB
3R + 5

Metcon

EMOM 12:
Odd - 12 DB Snatch, 45# (6 each side)
Even - 3 DBall Cleans, 100#
Rx'd

Glow 6.2

A. Power Clean 2x2 @ 190# - 205#, 3x1 @ 215#
B. Power Snatch 1x3 @ 140#, 1x2 @ 150#, 2x1 @ 160# - 165#, 1x3 @ 140#
C. Clean Pulls 1x3 @ 205#, 3x3 @225#
D. Front Squat 3x5 @ 225#
E. Press 3x5 @ 145#

Metcon

AMRAP 20:
21 KBS, 1.5 pood
15 GHD Situps
10 Plyo Pushups on plate
6R + 21

Metcon

FT with 22# vest:
200 meter Farmer Walk w/ 1.5 pood KBs
Then, 3 Rounds of:
30 Burpees
6 Front Squat, 155#
Then, 200 meter Farmer Walk w/ 1.5 pood KBs
27:08

Metcon - The Chief

AMRAP 3:
3 Power Cleans, 135#
6 Pushups
9 Air Squats
*Repeat for 5 sets
*Rest 1 minute between sets
5R
4R + 1
3R + 3 + 6 + 7
3R + 3 + 4
3R + 1

Metcon

EMOM 10:
5 Deadlift, 155#
3 Hang Power Clean, 155#
1 Push Press, 155#
Rx'd

Stamina

Tabata DBall Bear Hug Hold, 100#

2 minute Pushup/Plank Challenge:
First 15 sec: Max Pushups
Next 15: Hold at top
Next 15: Hold at mid
Next 30: Hold at 3/4 way down
Next 15: Hold at mid
Next 15: Hold at top
Last 15: Max Pushups
Rx'd
15, 6

Metcon

AMRAP 15:
3 Bench Press, 205#
5 Strict Pullups
7 KBS, 2 pood
8R + 3 + 2

KTE/TTB 2x5 ea

Core

3 Rounds:
Valslide Side Knee Tucks x 10 ea
Valslide Pikes x 10
Valslide Alligator drags x 5
Valslide Front Plank Knee Drives x 20 ea

4th of July

FT:
242 DUs
56 Burpees
34 DBall Cleans, 100#
13 Thrusters, 135#
1 Mile Run
39:35
*Left Achilles sore on run
*DBall oblong due to hard filling (probably from heat and humidity), hard to get under

Touch

Metcon

EMOM 10:
Odd - 20 KBS, 1.5 pood
Even - 12 Burpees
Rx'd

Metcon

AMRAP 10:

100' Farmer Walk, 45# DBs

5 Burpees
12R

Metcon

AMRAP 20:
1 Rep of Bear Complex @ 155#
15 Cal Row
9R + 1

Metcon

AMRAP 12:
15 Back Extensions
10 GHD Situps
10 DB Hang Power Clean, 45#
5R + 15

Glow 6.1

A.  Hang Power Snatch 1x3 @ 139#, 2x1 @ 159# - 165#, 1x3 @ 139#
B.  Power Clean 1x3 @ 187#, 1x2 @ 205#, 2x1 @ 216# - 229#, 1x3 @ 187#
C.  Jerk 1x3 @ 181#, 1x1 @ 205#, 1x2 @ 181#

D1. Back Squat 3x5 @ 300#
D2. Machine Rows 4x10 @ 90#

Metcon

3 RFT:
40 Med ball cleans, 20#
10 FS, 185#
20 Burpees
CAP = 30 mins
29:45

Metcon

AMRAP 12 w/ 22# vest:
5 DL, 315#
30 DUs
3 Strict Pullups
4R + 1

Touch

Stamina

EMOM 15:
1 Power Clean, 185#
1 Pushup
*Add 1 Pushup each round - 1+1, 1+2, 1+3, ..., 1+15
Rx'd

Metcon

FT:
21 Lateral Burpees over BB
21 DL, 205#
15 Lateral Burpees over BB
15 Power Cleans, 155#
9 Lateral Burpees over BB
9 Thrusters, 135#
CAP = 11 mins
9:46

Metcon/Stamina

Team Core:
Wall sit plate pass
Front plank plate pass
Hollow hold plate pass

3 Rounds AFAP:
Bulgarian Split Squats (1st set @ BW, next 2 sets w/ KB) x 6 ea
Plyo Pushups on Med ball x 10
Lateral Med Ball Throws x 8 ea (14# - 20#)
Valslide Body Saw x 10 (2nd set with band resistance)

3 Rounds of 30 sec on / 15 sec off:
Partner Wall Balls, 10', 20#
BB Curls @ 45#
KBS, 1.5 pood
Partner Battle Rope Wave Slams

Str + Metcon

Snatch Grip DL 5x5 @ 185# - 205# - 225# - 245# - 265#

AMRAP 20:
5 Pullups
10 KBS, 2 pood
15 Wall Balls, 10', 14#
9R + 3

Metcon

1 min AMRAP DUs
1 min rest

1 min AMRAP DUs
1 min AMRAP KBS, 1.5 pood
1 min rest

1 min AMRAP DUs
1 min AMRAP KBS, 1.5 pood
1 min AMRAP Burpees
1 min rest

1 min AMRAP DUs
1 min AMRAP KBS, 1.5 pood
1 min AMRAP Burpees
1 min AMRAP Air Squats
1 min rest

1 min AMRAP DUs
1 min AMRAP KBS, 1.5 pood
1 min AMRAP Burpees
1 min AMRAP Air Squats
1 min AMRAP DBall Cleans, 100#

Reps per group - 61, 89, 94, 108, 114

Touch

Sta

5 Rounds AFAP with two 2 pood KBs:
5 Double KB Cleans
50' OH KB Carry
100' KB Farmer Carry

Glow 5.3

A.  Power Snatch 2x2 @ 140# - 150#, 1x1 @ 160#, 1x2 @ 140#
B.  Power Clean and Jerk 1x2 @ 180#, 3x1 @ 190# - 205# - 180#
C.  Snatch Pulls 2x3 @ 150#, 2x2 @ 165#, 2x1 @ 180#
D.  Back Squat 1x3 @ 300#, 1x2 @ 315#, 1x1 @ 335#, 1x3 @ 300#

Metcon

FT:
50 KBS, 1.5 pood
40 Cals on Rower
30 KTE
20 Back Squat @ 205#
10 Burpee Pullups
20 Back Squat @ 205#
30 KTE
40 Cals on Rower
50 KBS, 1.5 pood
CAP = 33 mins
28:59

Touch

Glow 5.2

A.  Power Clean 1x2 @ 190#, 2x1 @ 205# - 215#, 1x2 @ 190#
B.  Power Snatch 1x3 @ 140#, 1x2 @ 150#, 1x1 @ 160#, 1x3 @ 140#
C.  Clean Pull 2x3 @ 190#, 2x2 @ 205#, 2x1 @ 225#
D.  Snatch Balance tech w/ PVC/BB
E.  Front Squat 1x3 @ 230#, 1x2 @ 245#, 1x1 @ 260#, 1x3 @ 230#

Aux

4 Rounds:
GHD Situps x 15
Valslide Pikes x 12
Side Plank under to extension w/ 10# DB x 10 ea
Parallette Shoot Throughs (no pushup/dip) x 10

GH Raises 1x20 @ BW

Linda

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
DL, 300#
Bench Press, 200#
Power Clean, 150#
33:58

Touch

Maggotfest - May 17, May 19, May 20

4 games
Thurs 5/17 @ 6:45pm
Sat 5/19 @ 11:10am, 2:50pm
Sun 5/20 @ 1:00pm

Durability

2k Row
Forward/Reverse Sled Drag
Banded Sprint Steps

Yoga + Yoga Core

Yoga

Str/Sta

SL Banded Hip Thrusts
Hip Flexors
Pedal Wheels
Neck

Heavy TGUs - 1 rep per side @ 53# - 62# - 70#

4 Rounds AFAP:
5 Trap Bar DL @ bar + 90#
100' Trap Bar Farmer Walk @ bar + 90#

Metcon

6 Rounds:
10 KB Goblet Squats, 1.5 pood
24 KBS, 1.5 pood
14 Burpees
CAP = 26 mins
Advanced = 15:30 mins
15:25

Yoga

Str Sta

BB Hip Thrusts 2x20 @ 225#, 2x15 @ 315#
Reverse Hypers 4x10 @ 180#

5 Rounds, each AFAP:
6 Burpee Pullups
30 sec Air Dyne hard
Rest 1-2 mins between rounds

Supine Banded Stir the Pots 3x10, each way each side
Ab Wheel 3x10

Str

HBT Front Rack March w/ 25# per side 4x10 ea

HBT Back Squats
45# per side 1x10
70# per side 3x8

Leg Board

Metcon

5 RFT:
40 DUs
5 DBall Cleans, 100#
6:54

Glow 5.1 + Str/Sta

SL Glute Bridges w/ Banded opposite Straight Leg Hip Flexion hold
Peterson Step-Ups

A.  Hang Power Snatch 2x2 @ 140# - 150#, 1x1 @ 160#, 1x2 @ 140#
B.  Power Clean 1x3 @ 190#, 1x2 @ 205#, 1x1 @ 215#, 1x3 @ 190#
C.  Jerk 1x2 @ 180#, 2x1 @ 190# - 205#, 1x2 @ 180#
D.  Row Machine 3x12 @ 75#

5 Rounds:
2 Back Squats @ 275#
30 yard sprint
*Rest 1 min between rounds
*Quick transition to sprints

Nordics - Eccentric & Returns
SL stand w/ partner perturbation

Speed 7.4

Deadbug Home Position x 120 sec
Sprint prep sequence 1
Wall Drill - single step x 8 ea
Deadbug Contralateral x 6
Sprint prep sequence 1
Wall Drill - triple step x 4 ea

Low Shuffle Drill 3 sets:
5 yards down and back x 3

Sprint 40 yards x 3 - first 2 w/ 13.2# vest
Sprint 50 yards x 3 - first 2 w/ 13.2# vest

5 Rounds, each AFAP (not timed), with ~1 min rest between Rounds:
Run 25 yards and back
1 DBall Clean (100#) + 1 Burpee x 3
Run 50 yards and back

Metcon

4 RFT:
20 Burpees
20 (10 per side) DB Hang Power Snatches, 45#
CAP = 17 min
Average = 12 min
Advanced = 10 min
9:45

Glow 4.3

SL Eccentric Hip Extensions off GHD 3x8 ea
GHD Blackburns w/ 5# plates 3x8

A.  3 Position Power Snatch 2 sets @ 115#, 3 sets @ 125#
B.  3 Position Power Clean 2 sets @ 170#, 3 sets @ 180#
C.  Snatch Pull 3x3 @ 140# - 150# - 160#

Yoga

Field - Beep

Beep Test
LT = L10 S3
PR = L10 S6
L10 S8 (PR)

EMOM 24 (8 Rounds):
1st min - 3 DBall Cleans, 100#
2nd min - 8 Burpees
3rd min - 150 yard shuttle run (50 and back, 25 and back)
Rx'd

Metcon

Banded Hip Flexors
Banded Pedal Wheels
Banded Ankle Inversion/Eversion

5 RFT:
100' (50' and back) Prowler Push @ 270#
7 Strict Pullups
10 Back Squat, 205#
17:58

Neck
Banded Sprint Steps

Aux

4 Rounds:
Front plank w/ banded valslide hip abduction x 20 ea
Supine banded valslide frog curls w/ hip thrust x 12
Tabletop banded valslide hip extensions x 20 ea
Supine banded valslide leg curls x 12

Metcon

FT:
20 down to 10 rep rounds of
KBS, 1.5 pood
Pushups
165 total reps each
18:51

Glow 4.2

In-Place Horizontal sprints
Band Pull-Throughs

A.  Hang Power Clean 2x2 @ 180# - 190#
B.  Power Snatch 1x3 @ 135#, 2x2 @ 140#
C.  Clean Pull 1x3 @ 190#, 4x2 @ 205# - 205# - 215# - 215#
D. OHS 3x3 w/ 45# BB
E. BB Rows 4x8 @ 115# - 115# - 135# - 135#

Eccentric Full GH Raises 4x8 @ BW

Strength

SL Lateral Jumps
Hip Flexors
Pedal Wheels

A.  BB Hip Thrusts
2x10 @ 315#
2x8 @ 405#
2x6 @ 495#
1x30 @ 225#

B.  BB Front Rack Bulgarian Split Squats 3x6ea @ 135#
C.  KB Step-Ups 3x8 ea w/ 16kg KBs

3 Rounds:
30 sec Air Dyne hard
Banded Painful Unknowns x 10
Rest as needed

Field - 50/50s

20 x 50m sprints (sub 9 secs) then jog 50m every 40 secs
Rx'd

Str Sta

2 minutes Front Squat @ 85% (245#)
4 minutes rest
2 minutes Front Squat @ 70% (205#)
4 minutes rest
2 minutes Front Squat @ 55% (160#)
8 - 12 - 18

Metcon

3 RFT:
800 meter Run

8 DL, 365#

CAP = 23 mins

19:49

Metcon

4 RFT:
400 meter Run
9 DL, 155#
7 HPC, 155#
5 PP, 155#
CAP = 20 mins
15:42

Glow 4.1

3 sets:
Banded KBS x 20 - 1.5 pood, Blue
Valslide Pikes x 12
Side Plank under to extension w/ 10# DB x 10 ea
GHD Hold at midline x 30 sec

A.  Hang Power Snatch 1x3 @ 135#, 1x2 @ 140#
B.  Power Clean 1x3 @ 180#, 2x2 @ 190#
C.  Push Press 1x3 @ 170#
D.  Push Jerk 1x2 @ 180#, 1x2 @ 170#

Aux

Banded Hip Thrusts 3x25 - Red - Red + Blue - Red + Blue

Speed 7.3

2 Rounds:
High Knee Lunges x 10 yds
IT Band slow twisting kick x 4
Jimmy Buffett x 4

3 Rounds, 10 yds each:
Short skips
High Knee A skips
High Knee B skips
Outside-In skips
Inside-out skips
High Skips
Straight leg skips

3 rounds, 10 yds each:
High Knee A steps
High Knee B steps
High Knee C steps

EMOM 20:
Odd - Run 200 yards (100 & back) in 40 secs or less
Even - Run 100 yards in 20 secs or less
Rx'd

Speed 7.1/7.2

3 Rounds:
Deadbug Contralateral x 6
Sprint Prep Sequence 1
Pushup Start x 2

Seated Arm Swing
Spiderman Crawls with elbow drop
Kneeling Arm Swing L/R
Spiderman Complex to vertical twist
Staggered Stance Arm Swing L/R

In yards:
Accel 10, sprint 30 x 3
Accel 10, sprint 40 x 3

EMOM 12 w/ 13.2# vest:
100 yard sprint
1st 4 in 14 secs
Last 8 in 15 secs

Metcon

Low Box Drills

Death by Deadlift (205#)
LT = 15R + 11
16R + 6 (142 total)

Metcon

AMRAP 7:
3 Thrusters, 100#
3 Pullups
6 and 6, 9 and 9, etc
LT = Round of 12 + 15 + 1
Round of 15 + 3  (93 total)

4 Rounds:
Banded kneeling hip extensions L/R x 10 ea
Banded side kneeling hip abduction x 10 ea
Banded front plank hip flexion to opposite hip extension x 8 ea

Glow 3.3

Bottom-up KB Press

A.  Power Snatch 2x2 @ 140# -  150#, 1x1 @ 160#, 1x2 @ 140#
B.  Power Clean and Jerk 2x2 @ 180# - 190#, 2x1 @ 205# - 185#
C.  Snatch Pulls 2x3 @ 140#, 2x2 @ 150# - 160#, 1x1 @ 165#

Weighted Back Extensions 3x15 w/ 25# plate

Speed 6.4

Deadbug Home Position x 120 sec
Sprint prep sequence 1
Wall Drill - single step x 8 ea
Deadbug Contralateral x 6
Sprint prep sequence 1
Wall Drill - triple step x 4 ea

Miller Test
LT = 51
51

L Drill x 2
Sprint-Backpedal 5-10-5 x 2

With 20# Med Ball:
Reverse OH med ball throw x 10 total
Coil med ball throw to sprint x 3
Med ball throw to sprint x 3

Sprint 40 yards x 3 - first 2 w/ 13.2# vest
Sprint 50 yards x 3 - first 2 w/ 13.2# vest

Speed 6.3

2 x 300 yard shuttle (100)
52s, 55s

2 Rounds:
High Knee Lunges x 10 yds
IT Band slow twisting kick x 4
Jimmy Buffett x 4

3 Rounds, 10 yds each:
Short skips
High Knee A skips
High Knee B skips
Outside-In skips
Inside-out skips
High Skips
Straight leg skips

3 rounds, 10 yds each:
High Knee A steps
High Knee B steps
High Knee C steps

2 x 300 yard shuttle (100)
45s, 45s

Metcon

AMRAP 7:
10 Air Squats
5 Burpees
10R + 7

Rest 5 minutes

AMRAP 7:
5 Slam Balls, 40#
10 Pushups
8R + 1

Metcon

4 RFT:
50 DUs
25 GHD Situps
30 KBS, 1.5 pood
15 Burpees
CAP = 31 min
26:28

Speed 6.1/6.2

3 Rounds:
Deadbug Contralateral x 6
Sprint Prep Sequence 1
Pushup Start x 2

Seated Arm Swing
Spiderman Crawls with elbow drop
Kneeling Arm Swing L/R
Spiderman Complex to vertical twist
Staggered Stance Arm Swing L/R

In yards:
Accel 10, sprint 30 x 3
Accel 10, sprint 40 x 3

EMOM 12:
100 yard sprint
All in 14 secs

Glow 3.2

Heidens
Weighted Box Jumps

A.  Hang Power Clean 1x2 @ 190#, 2x1 @ 205# - 215#, 1x2 @ 190#
B.  Hang Power Snatch 1x3 @ 140#, 1x2 @ 150#, 1x1 @ 160#, 1x2 @ 140#
C.  Clean Pull 2x3 @ 190#, 3x2 @ 205# - 215# - 230#
D.  Push Press 1x3 @ 170#, 2x2 @ 180# - 190#
E.  OHS 4x2 @ 75#

Alt DB Bench 3x8 @ 70#
DB Rows 3x8 @ 100#

Air Dyne All Out 3x 30sec on, 30 sec off

Speed 5.4 + Beep

Deadbug Home Position x 120 sec
Sprint Prep Sequence 1
Wall Drill - single step x 8 ea
Alternating Contralateral Deadbug x 6
Sprint Prep Sequence 1
Wall Drill - triple step x 4 ea

Beep Test
L10 S3

Sprint 30 yards x 3 - first 2 reps with 13.2# vest
Sprint 40 yards x 3 - first 2 reps with 13.2# vest

Glow 3.1

Scap Depressions
Strict Pullups 5x5 @ BW w/ 1 sec hold at top and bottom
Dot Drills
SL Box Jumps

A.  Power Snatch 1x2 @ 140#, 1x1 @ 160#, 2x2 @ 150# - 140#
B.  Power Clean 1x3 @ 190#, 1x1 @ 215#, 1x2 @ 205#, 1x3 @ 190#
C.  Jerk 1x2 @ 180#, 2x1 @ 190# - 205#, 1x2 @ 180#

Metcon

Ankle/Knee Band Walks

FT:
20 Back Squat, 225#
Run 1 mile
20 Back Squat, 225#
14:55

Speed 5.3

2 x 300 yard shuttle (100)
54s, 55s

2 Rounds:
High Knee Lunges x 10 yds
IT Band slow twisting kick x 4
Jimmy Buffett x 4

2 Rounds, 10 yds each:
Short skips
High Knee A skips
High Knee B skips
Outside-In skips
Inside-out skips
High Skips
Straight leg skips

2 rounds, 10 yds each:
High Knee A steps
High Knee B steps
High Knee C steps

2 x 300 yard shuttle (100)
48s, 49s

Pro Agility x 2

Speed 5.1/5.2

3 Rounds:
Deadbug Contralateral x 6
Sprint Prep Sequence 1
Pushup Start x 2

Seated Arm Swing
Spiderman Crawls with elbow drop
Kneeling Arm Swing L/R
Spiderman Complex to vertical twist
Staggered Stance Arm Swing L/R

In yards:
Accel 10, sprint 20 x 3
Accel 10, sprint 30 x 3

EMOM 10:
100 yard sprint
All in 14 secs

Speed 4.4

Deadbug Home Position x 120 sec
Sprint prep sequence 1
Wall Drill - single step x 8 ea
Deadbug Contralateral x 6
Sprint prep sequence 1
Wall Drill - triple step x 4 ea

Push Offs w/ jog return
Power Skips w/ jog return

Sprint 30 yards x 3
Sprint 40 yards x 3

Speed 4.3

2 x 300 yard shuttle (100)
48s, 51s

2 Rounds:
High Knee Lunges x 10 yds
IT Band slow twisting kick x 4
Jimmy Buffett x 4

2 Rounds:
10 yds each:
Short skips
High Knee A skips
High Knee B skips
Outside-In skips
Inside-out skips
High Skips
Straight leg skips

2 rounds, 10 yds each:
High Knee A steps
High Knee B steps
High Knee C steps

2 x 300 yard shuttle (100)
50s, 48s

Speed 4.1/4.2

3 Rounds:
Deadbug Contralateral x 6
Sprint Prep Sequence 1
Pushup Start x 2

Seated Arm Swing
Spiderman Crawls with elbow drop
Kneeling Arm Swing L/R
Spiderman Complex to vertical twist
Staggered Stance Arm Swing L/R

In yards:
Accel 10, sprint 20 x 3
Accel 10, sprint 30 x 3

EMOM 10:
100 yard sprint
All in 14 secs

Metcon - Havana

AMRAP 25:
150 DUs
50 Pushups
15 Power Cleans, 185#
2 Rounds + 74

Glow 2.3

SL KB Swap
Double KB SL RDLs

A.  Power Snatch 1x3 @ 140#, 1x2 @ 150#, 2x2 @ 140#
B.  Power Clean and Jerk 1x2 @ 180#, 2x1 @ 190#, 1x2 @ 180#
C.  Snatch Pull 1x3 @ 140#, 2x2 @ 160# - 150#, 2x3 @ 140#

Speed 3.4

Deadbug Home Position x 120 sec
Sprint prep sequence 1
Wall Drill - single step x 8 ea
Deadbug Contralateral x 6
Sprint prep sequence 1
Wall Drill - triple step x 4 ea

The squirm x 4
Short sprint with side step x 4
40 yard latter sprint x 2

Sprint 20 yards x 3
Sprint 30 yards x 3

Yoga

Metcon

10 RFT:
2 Front Squat, 205#
3 DBall Cleans, 100#
8 GHD Situps
14:41

Speed 3.3

2 x 300 yard shuttle (100)
52s, 55s

High Knee Lunges x 10 yds
IT Band slow twisting kick x 4
Jimmy Buffett x 4

10 yds each:
Short skips
High Knee A skips
High Knee B skips
Outside-In skips
Inside-out skips
High Skips
Straight leg skips

2 rounds, 10 yds each:
High Knee A steps
High Knee B steps
High Knee C steps

2 x 300 yard shuttle (100)
48s, 53s

Glow 2.2 (1030)

Knee Jumps
Banded Step-Ups

A. Hang Power Clean 3x2 @ 190# - 205# - 190#
B.  Power Snatch 1x3 @ 140#, 3x2 @ 150#, 1x2 @ 140#
C.  Clean Pull 1x3 @ 190#, 5x2 @ 215# - 205# - 215# - 205# - 190#
D.  Push Press 1x3 @ 165#, 2x3 @ 180#
E.  OHS 4x2 @ 65#

Banded Painful Unknowns
Banded Side Plank Pulses

Speed 3.1/3.2 (0630)

3 Rounds:
Deadbug Contralateral x 6
Sprint Prep Sequence 1
Pushup Start x 2

Seated Arm Swing
Spiderman Crawls with elbow drop
Kneeling Arm Swing L/R
Spiderman Complex to vertical twist
Staggered Stance Arm Swing L/R

In yards:
Accel 10, sprint 10 x 3
Accel 10, sprint 20 x 3

EMOM 8:
100 yard sprint
All in 14 secs or less

Aux

4 Rounds:
Banded Kneeling Hip Extensions x 10 ea
Banded Straight Leg Hip Abductors x 10 ea
Banded Front Plank Hip Extensions x 10 ea
L Sit x 20 sec
SL Banded Hip Thrusts x 15 ea

Tabata Deadlift 315#

GH Raises 3x8 @ BW

PR = 43
LT = 38
38

Glow 2.1

A.  Hang Power Snatch 1x3 @ 140#, 1x2 @ 150#, 1x3 @ 140#
B.  Power Clean 1x3 @ 180#, 3x2 @ 205#, 1x2 @ 180#
C.  Split Jerk 3x2 @ 180# - 190# - 180#

EMOM 10:
2 Front Squat, 240#

Speed 2.4

Deadbug Home Position x 90 sec
Sprint prep sequence 1
Wall Drill - single step x 8 ea
Deadbug Contralateral x 6
Sprint prep sequence 1
Wall Drill - triple step x 4 ea

Sprint 30 yards x 3
Sprint 40 yards x 3

Fran (1130)

21-15-9 FT:
95# Thrusters
Pullups
LT = 5:16
4:57 (PR)

SL explosive box Step-ups

Speed 2.3 (0730)

2 x 300 yard shuttle (100)
51s, 55s

High Knee Lunges x 10 yds
IT Band slow twisting kick x 4
Jimmy Buffett x 4

10 yds each:
Short skips
High Knee A skips
High Knee B skips
Outside-In skips
Inside-out skips
High Skips
Straight leg skips

2 rounds, 10 yds each:
High Knee A steps
High Knee B steps
High Knee C steps

2 x 300 yard shuttle (100)
51s, 50s

Glow 1.3

Seated Box Jumps

Power Snatch 3x3 @ 140#
Power Clean and Jerk 4x2 @ 180#
Snatch Pull 1x3 @ 140#, 3x3 @ 150#, 1x3 @ 140#
OHS 5x5 w/ 45# BB

Glow 1.2

Hip Flexor DB lift

Hang Power Clean 2x3 @ 190#
Power Snatch 2x3 @ 140#
Clean Pull 1x3 @ 190#, 3x3 @ 205#, 1x3 @ 190#

OHS tech w/ BB

Speed 2.1/2.2

3 Rounds:
Deadbug Contralateral x 6
Sprint Prep Sequence 1
Pushup Start x 2

Seated Arm Swing x 15 Sec
Spiderman Crawls w/ Elbow Drop
Kneeling Arm Swing 15 sec L/R
Spiderman Complex to Vertical Twist
Staggered Stance Arm Swing 15 sec L/R

Accel 10 yards, sprint 10 yards x 3
Accel 10 yards, sprint 20 yards x 3

EMOM 8:
100 yard sprint
All in 14 secs

Simple DL - 12

DL 3x1 @ 440#
Reverse Hypers 6x10 @ 180#
Seated leg extensions 3x10 @ 80#
Seated leg curls 3x10 @ 100#
Machine hip abduction/adduction 3x10 each leg each way @ 140#
Row machine 3x10 @ 75#

Press - 12

Press
1x8 @ 130#, 1x4 @ 170#
1x4 @ 185# (PR)
1x1 @ 200# (PR)

Glow 1.1

Hang Power Snatch 2x3 @ 140#
Power Clean 3x3 @ 190#
Clean Shrugs 5x5 @ 235#

EMOM 10:
2 Back Squat, 315#

Metcon

AMRAP 10:
25 Burpees
50 DUs
25 KBS, 1.5 pood
2R + 25

Speed 1

3 Rounds:
Deadbug Contralateral x 6
Sprint Prep Sequence 1
Pushup Start x 2

In yards:
Accel 10, sprint 10 x 2
Accel 10, sprint 20 x 2
Accel 10, sprint 30 x 2

SEALFIT OP WOD 12/25 + Press - 11

Baseline
3 sets: 1 min Air Dyne, 10 Pushup, 10 KTE, 20 Bottoms Up KB Press (10/10) (25#)

Strength
Press 1x8 @ 130#, 1x4 @ 165#, 2x4 @ 180#

Work Capacity
EMOM 30:
1st - 10 Burpees
2nd - 3 DBall Cleans, 100#
3rd - 6 Thrusters, 95#
Rx'd

Simple DL - 11

DL 3x3 @ 415#
Reverse Hypers 4x10 @ 180#

Metcon

AMRAP 20:
25 Burpees
15 Back Squats, 205#
4R + 7

3 mile hike

B2B Tabata Squats

B2B Tabata Squats
*Rest in the hole
91

Stability Ball Leg Curls 3x10
Stability Ball Pushups 3x6

Metcon

AMRAP 10:
5 DBall Over Shoulder, 100#
50' Sandbag Bear Hug Carry, 122#
8R + 5

Press - 10, Simple DL - 10

Press 1x8 @ 130#, 1x4 @ 160#, 3x4 @ 175#

Deadlift 3x5 @ 390#

GH Raises 4x10 @ BW

SEALFIT OP WOD 12/22 and 12/28 combo

Baseline:
300 SUs, then
3 rounds: 10x Goblet Squat (1.5 pood), 10x Cossacks Squat

Strength: Front Squat 4x6 @ 185# - 195# - 205# - 225#

Stamina: 3 Rounds, not for time: 10x Sandbag Getup (5/5) (60#), 20x GHD Situp

Work Capacity: 

AMRAP 10:

10 Burpee

30 DU

6R + 10

SEALFIT OP WOD 12/21

Baseline:
3 Sets: 10 Supermans, 30 Flutter Kicks

Strength: 

Max Strict Pullups x 1 - 15

BB Rows 4x8 @ 135#

Work Capacity: AMRAP 30:
500m Row
20 Wall Ball, 14#, 10'
10 Burpee Pullups

6R + 88m

Durability: Wall Sit 5 min total

SEALFIT OP WOD 12/19 and 12/26 combo

Baseline: 3 Sets: 100 SUs, 15 Air Squats

Stamina: 
4 Rounds, not for time: 
50' KB Walking Lunges (44# KB per hand), 10x KB Step up per leg (18” Box, 35# KB per hand)

Work Capacity:
For time:

• 500m Row, 50x Kettlebell Swing

• 500m Row, 40x Kettlebell Swing

• 500m Row, 30x Kettlebell Swing

• 500m Row, 20x Kettlebell Swing

• 500m Row, 10x Kettlebell Swing

*1.5 pood KB
19:58

Durability: 3 Sets: :30 Front Plank, :30 Right side plank, :30 Left side plank

Simple DL - 9

Deadlift 4x1 @ 415#

Yoga + Press - 9

Yoga

Press 1x8 @ 130#, 1x4 @ 155#, 4x4 @ 170#

SEALFIT OP WOD 12/18

Baseline: 
3 min Air Dyne, 10x Pushup, 2 min Air Dyne, 20x DB Push Press (40#), 1 min Air Dyne, 200 Pedal Wheels

Strength:
Weighted Strict Pullups 5x3 @ 25#
Weighted Strict Dips 5x5 @ 25#

Stamina: 
3 Rounds, not for time: 
1 minute Front Plank
100' Waiter Walk (50'/ side) @ 2 pood KB

Work Capacity: 

21-15-9 FT:
Single arm alt DB Power Snatches, 50#

Lateral Burpees over DB

5:57

Durability: 
Row: 6x :30 Max Effort/ :60 Recovery 

Simple DL - 8

Deadlift 4x3 @ 390#

GH Raises 4x10 @ BW

Press - 8

Press 1x8 @ 130#, 1x4 @ 165#, 1x4 @ 180#

3 sets:
Valslide Pikes x 10
Valslide Bodysaw x 45 sec
Valslide Window Wipers x 10 ea

SEALFIT OP WOD 12/15 + PU Day 6

Baseline
3 Sets: 250m Row, 10 Pushups, 10 Burpees

Strength
Strict Pullups 9-11-9-9-Max (Min 11) - 11
Bench Press 5x5 @ 205#

Work Capacity
AMRAP 15:
100' Farmers Walk @ 2 pood KBs
5 Power Snatch, 115#
10 KTE
15 KBS, 62#
5R + 100' + 5

Metcon

AMRAP 20:
20 Med Ball Cleans, 20#
60 DUs
6R + 5

Religion

Ankle/Knee Band Walks

5 Rounds:
Max Back Squat, 225#
7 Burpee Box Jumps, 20"
CAP = 25 mins
LT = 72
75

Yoga

SEALFIT OP WOD 12/14 + PU Day 5

Baseline
3 sets: 10 KB Goblet Squat (1.5 pood), 10 KB RDL (5/5) (44#)

Strength
Strict Pullups 8-11-8-8-Max (Min 10) - 10

Work Capacity
Four, 2 minute Rounds:
10 Burpee
10 DB Thrusters, 40#
Max effort Air Dyne in remaining time
*Rest 2 minutes btwn rounds
Rx'd

Stamina
Heavy Prowler (high) x 50'
200# x 2, 290# x 2, 380# x 2, 430# x 2

Durability
Balance Oval

Simple DL - 7

Deadlift 4x5 @ 370#

Back Extension Hold 3 x 1 minute

Field - Flanker cardio program

Block 1:
12 x 60 meters jogging every 30 secs

Block 2:
12 x 50 meters cruising every 30 secs

Block 3:
12 x 40 meters high-intensity every 30 secs

Block 4:
12 x 34 meters sprinting every 30 secs

Rest 2 mins btwn each block

SEALFIT OP WOD 12/12 + PU Day 4

Baseline
300 Single Unders, then
21-15-9: Wall Ball (10', 14#), KBS (1.5 pood)

Strength
Strict Pullups 7-10-7-7-Max (Min 10) - 11

Stamina
3 Sets not for time:
100m Double Arm OH KB Carry (1.5 pood)
100m Double Arm Front Rack KB Carry (1.5 pood)
30 Pushups

Work Capacity
5 RFT:
500m Row
10 Pullups
5 Power Cleans, 185#
24:37

Durability
3 Sets:
15 V-Ups
20 (L+R=1) Mountain Climber

Press - 7

Press 1x8 @ 130#, 1x4 @ 160#, 2x4 @ 175#