"Fran," Thr, PL, KBSw, Dips, BP

Lunchtime

Combat, from SEALFit

Baseline:  ROM Drills

Work Capacity:  For time:
(1) 21 – 15 – 9 Thrusters (95 / 65#), Pull-ups.  Rest 1 minute, then
(2) 5 rounds:  run 400M, 20 x KB Swing (55#) 20 x Dips

-    times: WC1--Fran--5:12, WC2--15:28 (scaled to 3 rounds, 400m runs, 60# KB swing)

Strength:  Work to 1RM Bench Press
-  no time to do this, worked to 205#

Stamina:  5 rounds:  3 x BP @ 90% 1RM, 20 x hand release push-ups, 50M sled or weight pull (70 – 100#)
-  Scaled to 3 rounds @ 205#, 205#, 225# (1 + 2 assisted).  Subbed farmers carry 110# for the sled pull

Durability:  1 mile recovery run.  100 leg levers, 100 x 4-count flutter kicks.  Active Stretch of yoga
-  Did not have time for this in the evening because of scuba

Evening
Scuba class ~2.5 hours.  Today was the final confined water dive and it was great.  Learned to find and manage neutral buoyancy, and did a ditch and don exercise at depth, as well as buddy breathing.

Notes

• Body:  Sore triceps and front of ankles still very sore.
• Workout: Good solid effort, though would have liked the Fran time to be substantially faster.  Planned to scale WC2 and Stamina to 3 rounds each as I knew I would not have enough time to do to this entire workout.  Bench at 3x205# was relatively easy, 3x225# was substantially harder.