Whether it is for us mere mortals or for Bailey and Froning, a great way to pull off the new triple WOD scheme is to start early morning with endurance and push the strength and MetCon later in the day. Mid-day recovery is important to keep the heavy volume on the lifts and the high intensity on the metcons and endurance.
SEALFIT DAILY
– Warrior Yoga, Mental Drills, Hip Mobility
ENDURANCE
– Tabata Double Unders [160 reps]
– 4x500m row [1:45 avg]
STRENGTH
– 30 rounds of Burgener Snatch [45/65/75]
METCON
“The Chief”
5 times of AMRAP in 3 minutes
– 3 cleans 135lbs
– 6 push-ups
– 9 squats
[25 rounds-450 reps]
