SealTeam Challenge

Week 3

Calesthenics only

Day 6
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Back Squats 3 sets x 5 reps
5-5-5 -> 92,5 kg

Shoulder Press 3 sets x 5 reps
5-5-5 -> 55.0 kg

Power Clean 5 sets x 3 reps
3-3-3-3-3 > 65.0 kg

all +2,5kg

Strict press:
5 x 100
5 x 115
5+ x 130 (6 reps)

Assistance:
5 x 10 strict Chin ups

5 x 8 ring dips

work your way up

65#
85#
95#
105#
115#
115#

4.51 miles
8:32 min/mi, but we stopped a few times for water and to tie shoes

20 minute AMRAP
Teams of 6 will compete for 20 minutes at:
Burpees
Sandbag Ground to Overhead, 40#
Renegade Rows, 25# DB
Kettlebell swings 70#
150m Sandbag Run, 40#
Rest

Switch stations after teammate finishes 150m run

(didn't see this WOD on the box page to clone.)

12min AMRAP:
10 Burpees
10 goblet squats
100 meter sprint

I THINK I used an 18kg kettle bell for the goblet squats... but I didn't write it down.
:(

5 rounds

5 Deadlift 205
120m prowler 90
10kb 1.5pood

rest 1-2 mins between rounds. 15 min cap to finish including rest.

This wod was more of a "you can either do it or you cant" definitely sucked in such a good way!!

Back squat