• 20 HSPU
• 30 Dead Lift (185,115)
• 40 Burpee
• 50 KB Swing (53,35)

Warmup
- 3mins run and catch - bad pass or catch 2 pushup penalty.

SealFit Course
- 100m Sand Run with Broomstick
- 3 x 20m Burpee Broad Jumps
- 100m Sand Run with Broomstick
- 60/40/20 second Hover
- 50m Sand Run broomstick overhead.
- 1/2 Tabata Air Squats
- 3 x Linked arm situps in the shallow water
- 50m Sand Run with broomstick
- 3 x Team Tunnel Army Crawl
- 3 x 20m Human Wheel Barrow
- 3 x 20m Partner Drag
- 200m Sand Run with push press, sprawls, lunges, ohs
Finisher
- 2 x Sand Hill Sprints

Squat Snatch
1-1-1-1-1-1-1

PSKC KB Complex

Snatch-push press-clean-thruster-pushup
So you'll do a kb snatch, lower it to the rack, do a push press, then a clean and then a thruster. Set bell down and do a pushup...that's one rep. So one rep weak side, one rep strong side, then 2,3 etc...
We will ladder up and down
1-2-3-4-5-4-3-2-1 w/s
53/35

And i would just like to mention how absolutely awful this was...and tough to finish on my own in the garage!

Buy in:
2 Rds not for time:
15 wall ball (20/14)
12 jumping lunges

WOD: CFSH 2012 Baseline
800m run: 2:41
rest 90 sec
2 min max Double Unders: 64
rest 90 sec
2 min max Pull Ups: 47
rest 90 sec
90 sec max 24" Box Jumps: 48
rest 3 minutes:
2 min max Power clean: 205

Jumped from 205 to 225, failed @ 225 3x. Should have been smarter and went from 205 to 215 like last time. Really wanted 225 though!

It's Thursday, so that means the usual bag of tricks at the box for me. Resistance/speed lifting training and auxiliary exercises. Screwed up my schedule and missed the main class WOD today ... ugh.

Resistance Training:
Banded Box Squats
12 rounds, 2 reps per round
Purple and red bands, 1 knot each
50% of 1RM
135 LBs

Extras:
3x 8 Good Mornings (10 at 135 LBs, 8 at 185 LBs, 8 at 185 LBs)
5x 5 Weighted GH Raises (15 LBs)
40 Reverse Hypers (170 LBs)
30 Bar Side Twists (45 LBs)

File your hands down and do homework on the Kettlebell Snatch. Take care of your hands and utilize the corkscrew method.

Strength:
Ring Dips - 4 x 5

WOD: Viking Warrior Conditioning 15/15 (53/35) Snatch Protocol X 25 sets

15/15 = 15 seconds work/15 seconds rest
You will snatch with weakhand for 15 seconds, rest 15 seconds then switch to stronghand = 1 set

*Your goal is to try to maintain a consistent rep (6-8) count for all 25 sets.
*Score is total number of reps completed. (e.g. you do 7 reps on each hand for all 25 sets = 350 reps)

Did all ring dips unbroken, third set with 10#, and last set with 15#

Hands ripped on set 5, but I managed to finish with 5 reps per round

Week 3
5x175
3x195
1x225+9

Worked up to DL max @285!!!

75 reps of power clean, push-press, back squat, push press (#75,#55)

Every time you set the bar down there is a 3 burpee penalty to be paid immediately. Bar can be rested on your back, in the front rack or crease of your hip but not on the floor without penalty. Touch and go.

Squat Snatch
1-1-1-1-1-1-1

PSKC KB Complex

Snatch-push press-clean-thruster-pushup
So you'll do a kb snatch, lower it to the rack, do a push press, then a clean and then a thruster. Set bell down and do a pushup...that's one rep. So one rep weak side, one rep strong side, then 2,3 etc...
We will ladder up and down
1-2-3-4-5-4-3-2-1 w/s
53/35

30
20
10

Russian Swings (44)
Wall ball 20/15
Burpee box jumps

You will do 30 reps of each exercise then 20, then 10...totaling 180 reps!