Round 1: SGPT warm-up (see www.sealgrinderpt.com)
Round 2: 2:00 Max Sit Ups (my reps = 100)
Round 3: For Time
25 Double Unders (or 100 regular jump rope)
21 Knees-to-Elbow (KTE)
50 Push Ups
30 Pull Ups
25 DU’s
15 KTE
35 Push Ups
25 Pull Ups
25 DU’s
12 KTE
20 Push Ups
20 Pull Ups
My time – 17:44
As my legs still need to recover from the 2500 squats from Monday, we’ll continue to work on punching power.
Round 1: SGPT warm-up (see www.sealgrinderpt.com)
Round 2: 5 Rounds for Time (note we put the punches in after you do the row and push ups so you’re nice & tired when you need to punch/fight your way out).
500 meter row
20 push ups
20 four punch sprawl
100 punches (heavy bag – any combo)
My time – 28:25
After yesterday’s 2500 air squats for time the legs need a rest today, so I thought doing a CrossPit/CPT upper body workout with a lot of push-ups and heavy bag punches would be a good way to keep up the high intensity, while at the same time giving my legs the rest they are screaming out for.
Round 1: SGPT warm-up (active rest/recovery warm-up), 20:00 stretching
Round 2: Upper Body (push-ups & heavy bag punches), 20 rounds for time
push-ups (vary angles/types), immediatley follow push-ups with 0:30 punches on bag (vary with straight, hooks, combo’s). Below are my sets of push-ups:
20 regular “military”
20 wide
15 diamond
20 dive bomber
15 two-count (pause at bottom)
15 four-count (pauses on way down)
20 alternating hand
20 regular
20 regular
20 knuckle
40 half-way
20 regular
20 regular
20 wide
15 diamond
20 regular
15 two-count
20 regular
20 regular
20 regular
My time – 32:32 (above is 375 total push ups)
Round 1: SGPT warm-up 30:00 (see www.sealgrinderpt.com)
Round 2: CrossFit’s “Annie” for time
Double Unders & Sit-ups – 50, 40, 30, 20, 10
My time – 10:34 (I did 5 DU’s in a row, a new PR for me…I’ve a long way to go with DU’s, but it’s starting to “click” for me).
Round 1: SGPT warm-up 30:00 (see www.sealgrinderpt.com for list)
Round 2: “Cindy” - As many rounds as possible (AMRAP) in 20:00 of
5 pull-ups
10 push-ups
15 air squats
My time/score – I completed 22 full rounds + 5 pull ups, 10 push ups, & 10 air squats.
Round 1: SGPT warm-up 30:00 (see www.sealgrinderpt.com for list)
Round 2: “The Burner” 5 rounds for time
25 box jumps (25 inches, Rx is 24 inches)
15 wide push ups
200 meter run
25 double unders (or sub w/125 jump ropes)
15 knee-to-elbows
My time – 21:48
Round 1: SGPT warm-up 30:00 (see www.sealgrinderpt.com)
Round 2: CrossFit Sledge Hammer/Burpee Tabata Sets (e.g. 8 round tabata sets 0:20/0:10 splits)
Tabata Sledghe Hammer Strikes (my score 10 strikes w/20 lb. hammer)
1:00 rest
Tabata Burpees (my score – 5 burpees)
1:00 rest
Tabata Sledge Hammer Strikes (my score – 12 strikes w/12 lb. hammer)
* Alternate left & right side after each interval. Use between 12 to 20 lb. hammer. The round with the smallest amount completed is your score.
My scores are listed above after each tabata set.
Today’s WOD is a modified version of SEAL Fit’s “Price”, which is named after my fellow Kokoro Class 17 teammate Derek Price (Class 17 Honor Man).
Round 1: SGPT warm-up 30:00 (see www.sealgrinderpt.com for list)
Round 2: Price (modified, see Rx of Price below)
1 mile run
21-15-9 for – pull ups, man makers, kettlebell swings
1 mile run
My time – 48:16 (I did the swings with a 60 lb. KB. The man makers are what make this a real tough WOD. A man maker is a push-up/renegade row left side/push-up/ renegade row right side/clean & press. I did the Rx of 40 lb. db’s for the man makers and in hindsight this was too much weight for me (I should have used 30 to 35 lb. db’s), but I was trying to hang with the big boys.
Rx version of Price – 1 mile run, 21-15-9 for 225 lb. dead lifts, man makers (#40 db’s), kettlebell swings 55#, 2000 meter row.
Round 1: SGPT warm-up 30:00 (see www.sealgrindept.com for list)
Round 2: “Angie” for time
100 pull-ups
100 push-ups
100 sit-ups
100 air squats
Do not partition, do in order as listed above.
My time – 16:23 (a new PR for me). Now after a month of healing after the wear & tear of Kokoro, I’m feeling stronger than I was prior to Kokoro. This is seems counter-intuitive, but it seems that the pinnc
Round 1: SGPT warm-up 30:00 (see www.sealgrinderpt.com for list)
Round 2: 1 mile run for time
My time – 6:23 (which is a PR for me, beating my 6:32 from my Sr. year in H.S, 29 years ago).
Round 3: 3 rounds for time
50 jump ropes
5 burpee to frog jump
100 meter run (50 meters touch & run back)
10 push-ups w/roll
My time – 6:02
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