Objective: Work Cap
Warmup: 5rds
5x dislocates
10x pushups
15x walking lunges
20x situps
Training:
1) 5rds for time
10x burpees - 25m sprint
10x diamond pushups - 25m sprint
10x jumping lunges - 25m sprint
10x jump squats - 25m Sprint
2) 5rds
60 sec 25m sprints
60 sec rest
3) 10 down to 1
Wallball @ 15lbs
Ball slams @ 15lbs
2x russian twist with ball @ 15lbs
Comments:
Saw big jumps in improvement from last week's SFC. I think this was due to the athletes pacing themselves better than a huge jump in performance. Mental toughness and knowing what to expect helped as well. We are recording times to see how much we can improve over the next month.
Part 2 is a component of Rob Shaul's Operator Ugly Military fitness test which Tod and I will have the pleasure of doing next week at his coaching cert. OPERATOR UGLY
The final work cap is way nastier than it looks. Some of our strongest athletes really got fucked up by this one.