Lunchtime
Rahoi, from SEALFIT
Baseline: ROM Drills. 10 min Sand bag get ups.
- ROM, 2.5 mile run
Work Capacity: Complete as many rounds as possible in 12 minutes of:
Durability: 10x Hill sprint (If you don’t have a hill, substitute with 200m sprint @ :30 interval). 50x WTD sit up @ 45#, 50x Back Extension. Active stretch or Yoga.
- 50 wtd SU @ 50#, 50x back extensions.
- Run: 800m easy, 800m 7:30 pace, 800m easy, 800m 7:30 pace, 400m cool down
- Calf work
Notes
Rahoi, from SEALFIT
Baseline: ROM Drills. 10 min Sand bag get ups.
- ROM, 2.5 mile run
Work Capacity: Complete as many rounds as possible in 12 minutes of:
- 24 inch Box Jump, 12 reps ----> 18" box
- 95 pound Thruster, 6 reps
- 6 Bar-facing burpees
Durability: 10x Hill sprint (If you don’t have a hill, substitute with 200m sprint @ :30 interval). 50x WTD sit up @ 45#, 50x Back Extension. Active stretch or Yoga.
- 50 wtd SU @ 50#, 50x back extensions.
- Run: 800m easy, 800m 7:30 pace, 800m easy, 800m 7:30 pace, 400m cool down
- Calf work
Notes
- Body: Sore all over--glutes, low back, biceps, triceps, chest, right hip flexor.
- Workout: Went pretty well today. I normally sub mountain climbers
for the box jumps, but today I decided to do the box jumps on a lower
box and hopefully work up to the point where my tibia doesn't get
irritated from them.
- Run: Feeling good. 4.75 miles today brings total up to 20.25 miles. 1.75 miles to go.
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