Free Weekly Workout

OPWOD Friday 5/16/14

  • Baseline: Pre-SOP and box breathing, then ROM drills. 5 rounds – Every 90 seconds, perform:
    1x 30m sled/prowler push (Medium weight…these should be fast and powerful)
  • Strength: Sumo deadlift – 5-5-3-3-3-3-3. The final set should be a 3 RM for the day.
  • Stamina: 3 rounds, not timed: 6x front squat (135#-225#/95#-155#), 8x good morning (95#-135#/65#-95#), max rep toes to bar.
  • Work Capacity: With a partner, complete as many rounds as possible in 15 minutes of:
    5x overhead squat (135#/95#)
    7x handstand push up
    9x box jump (30in/24in)
    You must complete 1 entire round before tagging your partner in. Only 1 athlete can work at a time.
    Durability: SEALFIT Yoga Mobility drills. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

Leave a Reply