Baseline: ROM drills. 3 rounds AFAP: 5 chest-to bar pullups, 10 Wall Balls, 15 KB Swings (55#)Work Capacity: 5 rounds, each round timed. 1 minute rest between rounds:
- 50 x Squats
- 40 x Sit-ups
- 30 x Push-ups
- 20 x Pull-ups
Stamina: 5 rounds, not timed: 3 x C&J @ 80% 1RM, 15 x KB Swings, Buddy Carry 50M
Durability: 1.5 mile timed run. Plank hold 3 x 2 minutes. Active Stretch
New to SEALFIT?...read this.
Equipment: Oly Set. Pull-up bar. Comments welcome - train hard and safe, and have fun -- Coach Divine
Killer... Zane took a picture of the results board ('cause I can't remember all that jazz)
ReplyDeleteYeah... I don't remember all of my stuff either... Zane will have to post the pic...
ReplyDelete