Warmup
Fartlek walk/jog/run 400 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
15 Minutes on the clock
1 hang pull + 1 hang clean
reset then, Power Clean
Benchmark
THE CHIEF
5 rds
3 min amrap each rd
3pc
6push-up
9air squat
1 min rest
SC approx 70% of 1rm
RX 135/95
Warmup
Jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork"
Strength / Skill
Bench
the plan is to build slowly to a solid 1 rep max (no help) whatever you have in you today (do not worry about where you think you should be )
barbell x10
50%x5
60%x4
70%x3
80%x2
90%x1
2x90%x1
WOD
5 rds
Top of 3 minutes
Bike 12/10
10 Bench approx 70% of todays 1rm
15 Weighted sit-ups 45/25
rx+
Bike 15/12
Bench 155/105
PARTNER WOD
3 person teams
A: Air Squats 1,1,1,-2,2,2,-3,3,3,-4,4,4, until 10,10 ,10 (rx ++ use a kb)
B: 400m run - together
C: 5 rounds - split evenly YGIG 1,2,3,1etc
15 hspu (rx+, ++ deficit 45/25)
15 C&J 115/85, (rx+135/95 155/105
15 K2E
15 Deadlift 185/115, (rx+225/155, rx++ 275/185)
15 Burppes
15 kb swings 53/35
15 pull ups
D: 1,500M
Warmup
Jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
8 min emom
alternating
ODD: 1DL + 1 HC + 1 FS + Press (add to wod weight)
EVEN: 1 burpee to pick 1-HSHold/Negative/Strict/Kip
WOD
run 400
then 4 rds,
3-5-7-9
sdhp
hspu
run 300
then 3rds,
5-7-9
hang clean
front squat
run 200
then 2rds,
7-9
thrusters
lateral burrpe bar jump over
RX 95/65
RX+ 115/85
RX++ 135/105
