"Manion," Run, BS, BP + Swim

Lunchtime

"Manion" from SEALFit

Baseline: ROM Drills. 100 push-ups, 100 air squats AFAP

Work Capacity: ”Manion” Seven rounds for time of:

• Run 400 meters
• 29 x Back Squat (135# / 95#)

- Scaled to 5 rds, 200m run and 115# squats, time: 25:35

Strength / Stamina: 10 – 8 – 6 – 4 – 3 – 2 – 1 – 1 Bench Press.

135# x 6, 185# x 4, 205# x 3, 215# x 2, 235# x 1, 250# x 1 (fail)

Then 4 rounds: 3 x Bench Press @85% 1RM, 10 x Plyo push-ups (see notes), 2 x rope ascents

3 rds. 205# for bench press, 12 close-grip pull ups for rope ascents

Durability: 3 x 2 min plank holds. Active Stretch or Yoga.

Evening
Swim (yds)
100 wu FR
100 turtleback flutterkicks
4 x 50 CSS w/60sec rest
-    times: 0:48, 0:46, 0:45, 0:45
1000 CSS w/fins, moderate pace
-    time: 16:21
200 CSS easy
-     time: 4:00
100 cool-down

Notes

• Body: Sore traps and tired legs. Otherwise good.
• Workout: Pretty good WOD, but repetitive. Had to cut it down where I could in the interest of time. Squats were challenging, all sets split into subsets of 15 then 14. Legs felt alright during the short runs.
• Swim: Went well, felt pretty good in the water.