"Cindy," PL, PU, SQ, BJ, WB, KBSw, FS

Afternoon

Boss, from SEALFit

Baseline: ROM Drills. Frog Complex 75 – 105# w/ burpee chaser

-  85# & 105#

Work Capacity: For time:

1. 10 rounds of 5 x pull-ups, 10 x push-ups, 15 x air squats
2. 10 rounds of 5 x Box Jumps, 10 Wall Balls, 15 x KB Swings (50#)

-  times: 10:00 & 20:04

Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Front Squat
-  165# x 3, 185# x 3, 205# x 3

Stamina: Chipper: 15 x FS @ 90% 3RM, 20 x Turkish Get Up (55# / 35# KB), Buddy Carry 800M
-  155# for FS x 10 reps, 10 TGU @ 50#, 400m farmer carry 110# total

Durability: Sprints 10 x 100M (:15 interval). 100 x sit-ups, 100 x 4 count flutter kicks. Active Stretch or yoga

-  No runs.  Sit ups and 4ctfk in the evening before bed.

Notes

• Body: Some sore lats and tender hands
• Workout: A lotta pull ups this week.  WC was good, pushed hard at the end of WC2 and that was good.  Pleased with FS this week, last time I attempted and failed at 3 x 205# (about 2 weeks ago) so I was pumped that I got it this week, although I was confident I would.