Lunchtime
The CIA Seven, from SEALFit
Baseline: ROM Drills. run 1 mile.
- Rx'd
Stamina / Work Capacity: 7 rounds for time of:
Durability: Sprints 12 x 100M (:15 interval). 100 x 4-count flutter kicks, 100 x leg levers. Active stretch or yoga.
- Core in the evening.
Gluteal work and neck bridges.
Notes
The CIA Seven, from SEALFit
Baseline: ROM Drills. run 1 mile.
- Rx'd
Stamina / Work Capacity: 7 rounds for time of:
- 7 Handstand push-ups
- 7 x Thruster (135# / 95#) -- scaled to 115#
- 7 x Knees to elbows
- 7 x Deadlift (225# / 155#)
- 7 x Burpees
- 7 x KB swings (70# / 55#)
- 7 x Pull-ups
Durability: Sprints 12 x 100M (:15 interval). 100 x 4-count flutter kicks, 100 x leg levers. Active stretch or yoga.
- Core in the evening.
Gluteal work and neck bridges.
Notes
- Body: Felt good today. Feel like I pulled something in my neck after doing the neck bridges.
- Workout: Warmup run felt good. CIA 7 was a good tough WOD. Simple. Thrusters all done without putting the bar down, but they were difficult. Most effectual component were the burpees--only 7 of them, but always jacked my heart-rate up and added some nausea.
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