01-14-2021

Warm-up

2x

100 Single Unders

8 DB Strict Press

8 DB Push Press

8 DB Thrusters

8 Push Ups (on DBs)

8 DB Rows

Mobility

PVC

1min Thoracic Spine BB Stretch

1min Dynamic Isometric Squat

Strength

E2MOM for 12

Power Cleans

5-5-3-3-2-2

*Touch n Go

WOD

“THE CHIEF”

Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes

3 Power Cleans (135/95 lbs)

6 Push-Ups

9 Air Squats

 

Then Rest 1 minute

Repeat 5 times

 

Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

Score
– After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.

Cool down

Tabata Abs

  • Athlete Choice