SealFit: 1630, WU, Strength, WOD, Stamina, Endurance, Recovery.
CrossFit: WU, Strength, WOD, Stamina recomanded, Recovery.
Warm-up: JA's, 10-HSPU, 20-wall OHS, 15-bar OHS and PP. 10@50%.
Strength: Back or OHS 1) 3 x 70% 2) 3 x 80% 3) 3+ x 90%
WOD: 9-15-21 of Push Press and Overhead Squats.
4) BW, 3) 115/85, 2) 95/65, 1) 35.
Stamina: Deck of Cards: Hearts = box jumps. Diamonds = Jumping Lunge. Clubs = K2Chest jumps. Spades = Mountain Climbers. Jokers = 400M run. Do face value of card. Face cards are 10, Ace 15.
Endurance: 10 rds of 5 strict ring dips and 50-meter shuttle run.
Recovery: Hip and Shoulder recovery. Video
Kristan Clever, Tommy Hackenbrook, Rob Orlando, Miko and Greg Amundson survive the rigors of SealFit Kokoro Camp 12. Contantly varied functional pain at its best.
And the rock band winners are.
