Baseline: 5 Rope Ascents - 15 Body Thrusters (55# KB) - 800 m Run
Strength: 1 RM WPU ( Weighted Pull Up)
Stamina: 5 Rounds : 3 X WPU ( @ 85% of 1RM), 15 X DB Push Press ( 35lbs.), PVC Shoulder Drills
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Work Capacity: Teams of 3 for time: 5 Rounds: Man Makers (35lbs.), KB Swings (55lbs.), 400 M run (Notes)
Durability: 100 x 4 count Flutter Kicks, 100 x atomic Situps, 1 Mile cool down Run
Notes: Option to do WOD in two sessions. New to SEALFIT?...read this . Equipment: Rope, 2 x 35# or 40# DumbBells, Pulll-up bar, PVC pipe, 55# Kettle Bell. This workout is dedicated to an individual who everyday motivated and inspired the men at SEALFIT Academy class 5. He was a class act and it was sad to see him go after the Basic Camp. Jim Rutan we thank you. Notes for WC: with a three man team the reps are determined by the runner. Perform Max reps for exercise until runner returns from the 400M, then switch exercises until all three teammates have done all three exercises. Do this four more times. Individuals your rep count will be 10 Man Makers, 20 KB Swings. Body Thruster: Perform an 8 count body builder with a Kettle Bell thruster on the up movement. If you can't figure this out then do a burpee followed by a KB thruster. Atomic situps -keep your legs and chest elevated (the body should be in a "V" position) and simultaneously crunch your upper body and bring your knees to your chest, then return to the "V" position...this equals one rep.
I won't have a team so I'll be doing them the way they describe it.