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Old 02-26-2011, 11:25 AM   #209
David Boyle
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Join Date: Mar 2009
Location: West Coast/AZ
Posts: 611
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20110226

Warmup - ROM drills

Strength

Back Squat
45lbsx10
135lbsx5
205lbsx3
275lbsx2
295lbs 3x5
These worksets were like a B on a grade scale.
Knees were tender and my power out of the hole wasn't 100%.


Work Capacity - (Scaled down version of SealFit.com wod Corey)
200m sprint
20 pullups
400m sprint
20 pullups - 50 pushups
800m sprint
20 pullups - 50 pushups - 75 situps

I called it a day after that. I felt pretty good, but my knees were feeling sore and and the next round had a mile run and 100 body squats, plus same count on pullups and pushups. This wod was programmed as is...meaning no squats before...I put those in b/c I haven't back squatted for like 10 days...

Here is the complete wod:

200M sprint, 20 x Pull-ups
400M sprint, 20 x Pull-ups, 50 x Push-ups
800M sprint, 20 x Pull-ups, 50 x Push-ups, 75 x Sit-ups
1 Mile Run, 20 x Pull-ups, 50 x Push-ups, 75 x Sit-ups, 100 x Squats
800M Sprint, 20 x Pull-ups, 50 x Push-ups, 75 x Sit-ups
400M sprint, 20 x Pull-ups, 50 x Push-ups
200M Sprint

This is a great bodyweight thrasher...and I'll keep it in the archives to put my marines through...! haha

Still have to do MCMAP on monday and my goal is to start sealfit on monday religiously. We'll see.
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