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Labor Day 090511 (Operation: Clean Up)

4
Sep

Labor Day 090511 (Operation: Clean Up)

No Regular Class for Labor Day
Colby wanted to do a Full Mission Profile Workout before he left so a few of us will be doing it tomorrow.  It is a very long and difficult workout that can take upwards of two hours.  Please evaluate yourself and capabilities before subjecting yourself to this type of workout.
There wont be coaching tomorrow during the workout as we plan to participate in the WOD!
If you want to take on the challenge please be at the gym at 9:00 AM

OPERATION: CLEAN UP
Situation:
A recent Vessel Boarding Search and Seizure Operation, code named “Two if by Sea”, resulted in a catastrophic loss of equipment and lives.  The boarding party that was sent to eliminate the threat of biological WMDs failed to secure the bridge in the amount of time necessary, and the weapons were discharged with everyone on board.  The good news – not all of the weapons were activated, the bad news – they sank with the ship in the Medeterranian Sea.
Objective:
Deep sea salvage team will be sent to the position of the wreck to locate and raise the WMDs first to be transferred to EOD personnel.  Salvage team will then raise the rest of the vessel for further investigation.
Phase I – Locate Sunken Vessel:
Dive team will conduct underwater search for vessel in the area of the last known position.
Phase II – Raise Unexploded Ordinance:
Dive team will safely locate and rig heavy WMD canisters for raising.
Phase III – Vessel Salvage:
Once all unexploded ordinance is safely transferred to EOD personnel, dive team will deploy heavy salvage equipment to raise damaged vessel for dry dock inspection.

FMP WORKOUT
Phase I – Locate Sunken Vessel:
3 Rounds of:
  • Swim 250 Yards or Meters
  • 50 Push Ups
  • 50 Flutter Kicks
Phase II – Raise Unexploded Ordinance:
3 Rounds of:
  • 10 Back Squats (135lbs / 185lbs)
  • 10 Kettlebell Swings (35lbs / 50lbs)
  • 20 Pull Ups
Phase III  – Vessel Salvage:
Swim 1000 Yards or Meters
4 Rounds of:
  • 25 Overhead Press (45lbs / 65lbs)
  • 25 Deadlift (135lbs / 185lbs)
  • 25 Pull Ups
  • 25 Kettlebell Swings (35lbs / 50lbs)
Conversions:
250 meter swim = 1200 meter run or 1250 row
1000 meter swim = 3 mile run or 5k row

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