It seems the entire East Coast is entering the annual weather crisis. The only form it really takes here is some rain, occasional flooding and the average shopper buying 6-months worth of food. Most residents could easily survive the zombie armageddon judging by their grocery carts…
With all the news about Hurricane Sandy all I could think about is why there was no benchmark WOD named Sandy yet. I’m sure the community will right this wrong soon…
SEALFIT DAILY
• Warrior Yoga, Hip flexibility, Mental Focus Drills
Catalyst warmup
2x Snatch long pull – Snatch push press – OHS
2x Snatch Long Pull – OHS – Snatch sots Press
2x – Push press – Jerk behind neck – Press in split position
2x – Clean long pull – Front Squat – Clean sots press
Catalyst Strength
• 3-position snatch (floor, knee, mid-thigh) – 70% x 2 sets; 75% x 3 sets
• Snatch pull – 93% (of snatch) x 5 x 5
• Snatch push press – 75% x 5 x 5
• Back squat – 65% x 5; 70% x 5; 75% x 4; 80% x 3 x 2
• Weighted sit-up – 3 x 10
CF Endurance
– 100, 200, 400, 200, 100m sprints
METCON WG
UNBROKEN
5 rounds
– 5 Squat cleans (115#/80#) – Unbroken (touch & go)
– 10 pull-ups unbroken
– 20 double unders unbroken
(Any broken round must be repeated until complete)
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