Workout of the Day
Thursday, June 4th, 2009
First Phase: Warm-up
Row 2,000 meters (or 7 min non-stop SDHP 70#)
Second Phase: "Work Capacity, Endurance"
(1) 100 x "The Exercise" for time (see notes)
(2) 4 x 800 meter run
Third Phase: Core & Durability
100 4-count flutter kicks, 100 4 count leg-levers, 5 minutes in lean-n-rest (push-up plank position)
This WOD is a "Single Mode Mother" (Thanks Mark Twight). Equipment required is a rowing machine and barbell w/ oly weights. The Exercise is a snatch followed immediately by an overhead squat. If your snatch sucks, then do a Clean and Jerk, followed by overhead Squat. Work your snatch form. Weight is dependent upon skill and capacity. 65# should be minimum, 95# max for this effort. Post your times 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
