Workout of the Day
Monday, June 15th, 2009
First Phase: Warm-up
- 10 minutes of continuous Burpee Box Jumps (24# box)
Second Phase: Metcon - Work Capacity
(1) 4 rounds for time:
- 800 meter run
- 30 pull-ups
- 30 KB swing (55#)
(2) 5 rounds:
- 10 Manmaker (35#)
- Row 500
Third Phase: Core & Durability
(3) 10 minutes of continuous flutter kicks
This WOD is a tribute to SEAL FIT Camp 6 survivors. BZ to the 12 men who met themselves this weekend. The WOD requires minimal equipment: box jump (or equivalent), 35#DB (2), pull-up bar, 1 KB 55# and Concept2. Burpee box jump is self explanatory - do burpee, then jump to box on the jump. Post your times, numbers and comments to the forum
SEAL Candidates please read this:
These workouts are designed for Special Operators and "Industrial Athletes" who depend upon their bodies for their jobs. They are specific to the job of the Navy SEAL - who need to be strong, have tremendous work capacity, endurance, stamina on top of having strong sports specific skills in running, swimming, rucking, shooting, climbing and operating from SEA, Air and Land.
Note if you are a SEAL Candidate then you should follow the BUD/s prep guidelines until you can meet the competitive standards on the PST. If you can meet the competitive standards on the PST, have a been coached on CrossFit methods, THEN please proceed with these workouts and have fun. Please join our Online Coaching program if you would like some one-on-one help.
Need help getting started? Don't have a clue what the exercises are? Then please join our SEAL Fit Coaching program?
Get direct access to the coaching staff in dedicated forums, a two-a-day training regimen focused on building endurance, speed, power and mental toughness, and an online community and logbookNavySEALs.com - SEAL Fit Coaching
