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
