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.
- 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:
I remember this all too well. I like how the weight vest isn't included this time, Thank You.
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
STRENGTH
-225#
WOD
-As RX in 14.33
SKILL WORK
-135#
-145#
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
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