There are super hectic days in business, like my Tuesdays when calls start at 7 and do not stop until the evening. What is left for CF is the lunch break and it becomes an art to fit in a full WOD at the local box. We do have a well equipped corporate globo gym with rowers and plenty of weights but no pullup bars or proper weight racks.
Fortunately today’s SealFit programming turned out perfect for what our gym has to offer after some rearranging of equipment, weights and gymnastic mats. But once it was done, the 1-hour, 5-part workout was one of the best in recent days.
Baseline
3 rounds
– Run 200m,
– 5x strict press – 65#
– 5x push press – 65#
– 5x thruster – 65#
Strength
– Work up to a new 1 RM push press
Stamina
4 Rounds, not timed:
– 8x push press – 95#
– 12x Renegade row – 25#
– 50m suitcase walk 100#
Work Capacity
10+1, 9+2, 8+3… 1+10 of the following for time…
– Frog complex – 95#
– Burpee
[13:10]
Durability
– 100x 4-count flutter kicks
– 100x leg levers
