SealFit 9.22.09: Bellevue (scaled):
Warm Up: Max push-ups 2 min. Max situps 2 min. Max pull-ups 2 min
(**scaling to 1 min. for all exercises)
Push-up reps: 39
Sit-up reps: 54
Pull-up (1 band) reps: 9
Work Capacity / Endurance:
1-mile run with 45# ruck. (**scaling to 1/2 mile, no added weight)
2-rope ascents then 20-squat clean and push-press (95#) (**scaling to 20 rope pulls, 10 squat cleans and push presses w/ 45#)
400 meter run
2-rope ascents then 20-power snatches (95#) (**scaling to 20 rope pulls, 10 - 45# power snatches)
400 meter run
2-rope ascents then 20-thrusters (95#) (**scaling to 20 rope pulls, 10 thrusters (45#))
1-mile run with 45# ruck (**scaling to 1/2 mile, no added weight)
Time: 22:39
Durability: Yoga or Active Stretch, Hydrate, Refuel
Just happy I finished... even scaled, I wasn't sure I could make it:). Really disappointed with my band-assisted pull-up reps in the warm-up. I guess not doing them in a warm-up everyday has taken it's toll.
SealFit 9.22.09
Posted by Kate at Tuesday, September 29, 2009
Labels:
Cleans,
Pull-ups,
Push Press,
Push-ups,
Rope Climbs,
Run,
SealFit,
Sit-ups,
Snatch,
Thrusters
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2 comments:
nice workout planned. Get it done, Kate, and kick its fucking ass.
Thanks Jay:). I gave it my best... god, I hate running, though!
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