FUNday

TEAM WOD 

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Thursday

6 Rounds for TIME:
 7 KB Swings (70/53)
 21 Double Unders
 20 yd Bear Crawl Shuttle

SEALFIT BLOG: THE HABIT OF EXCELLENCE

BOX BREATHE.

It seems simple, but we often forget, especially when we’re feeling overwhelmed. Long, slow deep breaths. It grounds us in times of uncertainty. The breath is our anchor to presence. In through your nose for 1, 2, 3, 4. Holding for 1, 2, 3, 4 and exhaling through nose for 1,2,3,4 and holding for 1,2,3,4. It’s called box breathing and it has been used by all walks of life from yogis to firefighters to soldiers. 

Wednesday

AMRAP in 16 min of:

   •200m Sprint

   •2 Rounds of:

     -5 Pull-Ups

     -10 Push-Ups 

     -15 Squats 

I told you what was up there!

Tuesday

Alternate between the following movements, every 3min for a total of 30min:

    •Back Squat- 3 Reps

    •Weighted Pull-Ups- 3 Reps

*5 total sets of each movement 

Start light and build up to a HEAVY 3RM on each movement 

Monday

4 Rounds for TIME of:

   Building Run 

   10 Toes-2-Bar

   20 Wallballs 

FUNday

In TEAMs of 2, for TIME complete:

  Building Run

  50 Wallballs (20*-10"/14*-9")

  30 Power Snatches (95/65*)

  Building Run

  40 Wallballs 

  20 Power Snatches

  Building Run

  30 Wallballs 

  10 Power Snatches

Thursday

Bench: 5-5-3-3-3

   then...

2,000m Row*

*60% effort on the Row

Smooth & Steady, perfect technique