Frenzy light workout
3 rounds for time
run 400 meters
15 burpees
15 pullups
15 sit ups
15 jumping jacks
* advanced athletes can scale up by adding weight vest and increasing to 4 or 5 rounds. Beginner athletes can scale as needed.
post time for WOD in comments below.
They are using an Abmat
3 rounds about 16:50
8 Weeks to SEALFIT Basic Training – Week 2 Saturday
BASELINE:
– Box breathing
– ROM drills
– 2 rounds– 200m run and 15× barbell cleans (45#)
WORK CAPACITY: 5 rounds—AMRAP in 3 minutes each of:
– 3× power cleans (115#)
– 6× burpees
– 9× sit-ups
I did two rounds every 3 minutes for a total of 10 rounds. There were usually a few seconds left after doing two rounds so I did burpees during that time which worked out to 3-4 extra burpees per round.
DURABILITY:
– 3-mile run at a moderate pace. I did a full 5K (3.11 miles) in 25:49 (8:18 pace)
– SEALFIT Yoga Short Form A
Workout complete 3 rounds 400 meter run, 15 ring rows, 15 air squats, 15 sit ups, 15 jumping jacks. 18:30
4 rounds complete 30:02 with 20lb vest.
As a team, earned our go ruck light patches today. To anyone on the fence about completing a go ruck event get off it. It’s a awesome way to experience teamwork and leadership. Hooyah GoRuck!
Mixed and poured concrete today after a healthy dose of rebar work.
My time stands at 25:54 minutes after doing 4 rounds each. I also ran four miles in 35:03 (weak I know but I am trying to get it to 28:00)