Baseline: Run 400m, then ROM drills. Work up to 10 RM Push Press.
Strength: Push Press – 10 reps @ -5% of 10 RM, 3 sets x 10 reps @ -10% of 10 RM.
Stamina: 4 Rounds, not timed: 20x push press @ 50% 10 RM, 10x hand stand push ups, 25m max distance and height broad jump.
Work Capacity: Complete the following for time…
- 30x GHD sit ups
- 30x Deadlift (225#/185#)
- 30x Double Unders
- 30x Overhead squat (95#/65#)
- 30x pull ups
Durability: Run 3 miles with body armor or a weight vest. 100x sit ups, 100x supermans. 5 minutes box breathing then warrior yoga.
This workout is in honor of our teammate and SEALFIT Coach Glen Doherty. As some of you now know, Glen lost his life in the line of duty in Libya last week. He ran toward the sound of gunfire with teammate and fellow SEAL Ty Woods in a fateful attempt to rescue the ambassador. We are deeply honored to have known Glen. He was a rare individual whose absence will be felt for a long time. Glen was humorous, humble, kind, brutally honest and forthright. What you saw was what you got with Glen. He was a walking example of integrity – totally aligned in thought, word and deed. Not afraid to admit his faults and mistakes, he was constantly working to improve himself daily. A SEALFITer, CrossFitter, Yogi, Pilot, Sniper and even Pastor, Glen was a model for the Renaissance warrior. Glen we will sorely miss you – we are deeply appreciative of your courage and the example you have set. Rest in peace, teammate.
Hooyah! – Coach Mark Divine