Tuesday Sept 1, 2015

Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, 3 rounds – 10x wall ball clean, 10x burpee, 50M bear crawl.

Strength: Dead Lift 5×5, then EMOM 10 rounds 3x WPU @ 75%

Stamina: 4 rounds, not timed: 10x Sumo Dead Lift @ 70%, 2x rope climb, 50m buddy pull with heavy band.

Work Capacity: AMRAP in 20 minutes of…

•      Run 400m
•      Max rep pull ups

Durability: Row 1,000m for time (focus on having a negative split on the last 500m).  3 rounds – 20x GHD sit ups, 10x back extensions. Warrior yoga drills. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

Notes: for WC the max rep pull-ups is until you drop off the bar.

We did the Stamina and Work Capacity this morning.  Love the Buddy Pulls! 

Being 20 pounds down really helped with the Nicole workout.

I set a PR this morning of 137 reps in 6 rounds.  51, 23, 22, 13, 18, 10.  It felt great.

Baseline, strength and durability will be this afternoon