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.
