FS, Run, SQ, KBSw

Evening

Contra Omnia Vincimus, from SEALFit

Baseline: ROM Drills. 21 – 15 – 9 Wall Ball, Burpee

-  Rx'd

Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Front Squat
-  45#, 95#, 115#, 135#, 165#, 185#, 210# (1)

Stamina: 5 rounds: 3 x Front Squat @ 90% 3RM, 10 x Box Squat (135#), 6 x sprint start
-  165# for FS

Work Capacity (modified runs for rows): for time:

• 800m run, 100 Air Squats, 100 KB swings (60#)
• 400m run, 50 Air Squats, 50 KB Swings
• 200m run, 25 Air Squats, 25 KB swings

-   time: 30:11

Durability: 800M farmer’s carry. 100 x good mornings, 100 x 2 ct arm haulers. Active stretch or yoga

-  No time

Notes

• Body: Hams, lats and neck are sore.  Right front delt was acting up during warmups.
• Workout: Contra Omnia Vincimus means "Against everything, we win."  Lots of leg work today.