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#