Monday, July 19, 2010

Tuesday, 20 July 2010

Visit, Board, Search and Seizure (VBSS) teams assigned to the amphibious assault ship USS Saipan (LHA 2) crash through the waves aboard a Rigid Hull Inflatable Boat (RHIB) while conducting training.

Skill Work:
- Muscle Snatch - Heavy Single
- Power Clean + 2 Front Squats + 2 Split Jerks - 65% x 1 x 3

Strength:
Floor Press - Find your 3 Rep Max

WOD:
- 4 Rounds:
- 20 Push-ups
- 20 Squats

- Run 200 meters

- 3 Rounds:
- 15 KB Swings, 1 pood (or 35 lbs DB)
- 15 Sit-ups

- Run 200 meters

- 2 Rounds:
- 10 Thrusters, 95 lbs
- 10 Lunges, alternating legs

- Run 400 meters

Post weights and time to comments.

4 comments:

Garrote said...

I remember this all too well. I like how the weight vest isn't included this time, Thank You.

CFBF said...

Haha, yeah I thought it would be fun to see how much faster we can move through this without swimming a bunch first and wearing a weight vest.

- Alex

Garrote said...

STRENGTH
-225#
WOD
-As RX in 14.33
SKILL WORK
-135#
-145#

zorg said...

Strength:
Bench Press - 1 x 3 x 62,5 kg

WOD:
- 4 Rounds:
- 20 Push-ups
- 20 Squats

- 3 Rounds:
- 15 DB Swings, 20 kg
- 15 Sit-ups

- 2 Rounds:
- 10 Thrusters, 42,5 kg
- 10 Lunges, alternating legs

Time: 16:04