SeaLab Fitness

12min EMOM started with 135 and worked my way up to 185 for the last 6 min Power Clean + Hang Clean + Thruster + Push Jerk 20min AMRAP “CINDU” Pullup x 5 Pushup x 10 Air Squat x 15 Double Under x 30

3 mile run – 22:56 21-15-9 135lbs Deadlift + Hang Clean + Toes to Bar

5 Rounds DT 155lb x 1 round KB Swing 60lb x 20 Assault Bike x 10 cal Toes to Bar x 10  

Back pain seems to have finally subsided. Decided to ease back and take the barbell for a spin. 20 min AMRAP Pullup x 5 Hang Clean 135lbs x 10 Toes to Bar x 10 4 rounds Hang Squat Clean into Thruster 135 – 155lbs x… Read More

12 mile ruck/run 50lbs – 2:27:37

1 mile warm up run 7:29 400m sprint x 5 1:20, 1:19, 1:20, 1:24, 1:27 RomWod

15 min EMOM Barbell Complex 115lbs Deadlift + Bent Over Row + Hang Clean + Front Squat + Push Press + Back Squat x 2 reps each exercise 10 min EMOM 60lb DB DB Snatch x 5 each arm Toes to Bar x 10

8 mile ruck/run 50lbs – 1:28:16

07-07 10-9-8-7 KB TGU 44lb + KB Swing 53lb + Jump Lunges + Pushups (x2) + Situps (x3) only made it to 7 because gym decided to close 07-08 Came back to finish day before 6-5-4-3-2-1 then 20 min AMRAP DB Clean & Press 55lbs… Read More

10 rounds Power Snatch @ 95 x 8 Bar Facing Burpee x 10 15 min AMRAP Burpee x 5 Pushup x 10 Air Squat x 15 Double Under x 20