2 Rounds for time.
1000m Row
50 Thrusters 65lb
40 Squats
30 Box Jumps
20 Jumping Lunges
10 Burpees
Rest 3 min, then repeat. Negative split on second round - 50 burpee penalty if not negative split!
Workout courtesy of www.navyseals.com.
Resources
Good Info
- World Class Fitness in 100 WordsEat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
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Saturday, January 24, 2009
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- Jared Ray 817-995-0954 jaredray@crossfitmansfield.com Location 107 West Dallas Mansfield,Tx 76063
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- Help Equip our Marines.
40:11 (37:11 if you subract the 3 minutes rest in the middle). I'll let you know on the 50 burpee penalty. The major DOMS hasn't set in yet. But I'm starting to notice a little soreness if I sit too long.
Posted by: Bryan L | Saturday, January 24, 2009 at 07:41 PM
41:34 total (I think). I'll hit the burpees tomorrow- I promise.
Posted by: CBiles | Saturday, January 24, 2009 at 08:06 PM
30:00ish 1 round. My stupid stop watch got turned off while I was doing the thrusters so not sure exactly.
Posted by: Leslie | Saturday, January 24, 2009 at 08:15 PM
35:10 ? (including the almost 4 min rest) I was talkin all kinda smack about "no need for rest between rounds" before we started...what do I think I'm stronger than the SEALS? Me an my big mouth! I NEEDED and ENJOYED that rest...and I got almost an extra minute waiting on the rower. Good one! I love those SEALS WODS! They kick my butt and shut me up EVERY time!
Unlike Bryan...my QUADS are already hurtin! Think I'll hit the 5 burpees on Monday! "Scouts honor!"
I had fun guys!
Posted by: Marsha | Saturday, January 24, 2009 at 10:35 PM
I meant 50 burpees!
Posted by: Marsha | Saturday, January 24, 2009 at 10:36 PM