Jan 12, 2018
Danny Deitz (Willow) by Jamie Luca
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Danny Deitz (Willow) by Jamie Luca
SealFit 02
(OTSC) Outdoor Tactical Strength & Conditioning #03 Danny Dietz Birthday WOD Baseline + Warm up: (Mat Chan + Stretch) ½ Mile Run
Speed & Conditioning Rnd1: 3x rounds, every 2 minutes (1 minute rest between rounds): 200m run down and sprint back up the hill then max rep burpees until time.
Metcon: 5x Rounds 10x Squats with ‘coupons’ 5x Overhead Toss w/Sandbag (60#/40#) 10x One Arm KB Snatch (5x each arm) Sandbag Carry ~200m (AHAFP) 10x Tire Flips
Work Capacity: (RX with 20# vest) 100x double unders or 300 singles 90x step ups 80x flutter kicks (40x each leg) 70x air squats 60x walking lunges (30x each leg) 50x push ups 40x sit ups 30x sandbag cleans & press (#AHAFP) 20x tire flips 10x clapping pushups
Speed & Conditioning Rnd2: 3x Tire Pull Sprint (up the hill) 3x Tire Pull (hand over hand, long distance…) The next one up in line takes the tire/weight back down the hill to start themselves up.
Finisher: ½ Mile Run or Tractor Pull up hill (big tire)**
Stretch + Hydrate & Fuel
Season 31 showing their support for Danny Deitz #dannystrong
"We’ll be on two hour comms windows. If we miss two windows I’d say wake somebody up. Other than that, don’t sweat it."
~Raz
I apologize for the awful quality of the video, hopefully the message still carries weight. These are the brave servicemen who gave their lives on June 28th 2005.
In Valor, there is hope
-Jags, Bugs and Raz
All rights belong to Lone Survivor, Peter Berg and any companies that were involved in it's production. We do not receive any profit from this blog or this post, any money that results from it will be donated to Lone Survivor fund or if the companies wish can be turned over to them.
Shane:"Am I going?.... Maybe I'll go?"
Marcus:"Its a maybe, I'll give you a maybe. Stay optimistic."
SO2 Shane E. Patton
~Raz
You are never out of the fight
"I’ve counted up the cost,
I know the sacrifice
Oh and I don’t want to die for you,
but if dyin’s asked of me I’ll bear that cross with honor,
cause freedom don’t come free." Toby Keith's American Soldier
Sleep well tonight because brave men watch over us.
-Jags