Crossfit Charlotte-Blog

Nov
28
SealFit OPWOD
By Arcur Ahmad

temp-post-image

Any one interested in SealFit OPWOD join CoachA and Boomer at CrossFit Charlotte 10am.

Baseline: Pre-SOP, Box breathing, ROM Drills. Row 500m then 3 rounds: 10x squat jumps, 10x jumping – eccentric pull-ups, 10x plyometric push-ups

Work Capacity: Complete the following for time…

10x Thruster (135#/95#)
4 rounds – 40x double unders, 30x box jump (24in/20in), 20x KB swing (55/35)
10x Thruster (135#/95#)
Strength: Bench Press – warm up then 5-5-5-5-5. Then, EMOM for 10 rounds do 2x Power Clean at 80% max.

Stamina: Chipper not timed: 10x rope ascent, 60x renegade row (25#/15#), 400m WTD walking lunge (55#/35#).

Durability: 1x mile sprint. 3 rounds – 15x WTD sit ups (45#/25#), 15x WTD back extensions (45#/25#). Warrior Yoga drills and Post SOP recovery.

Stay focused & stay on target -– Mark Divine

Check out the new Way of the SEAL Leadership Development Course by Coach Divine. This program is a leadership application of the powerful Unbeatable Mind Foundation Course.


hours

Monday

-

5:30AM - 6:30AM

-

7:00AM - 8:00AM

-

9:00AM - 8:00PM

Tuesday

-

5:30AM - 6:30AM

-

9:00AM - 8:00PM

Wednesday

-

5:30AM - 6:30AM

-

7:00AM - 8:00AM

-

9:00AM - 8:00PM

Thursday

-

5:30AM - 6:30AM

-

9:00AM - 7:30PM

Friday

-

5:30AM - 6:30AM

-

9:00AM - 7:00PM

Saturday

-

7:00AM - 12:00PM

Sunday

-

9:00AM - 12:00PM


 

Contact

Tell Us What You Think