Doubled over(Time)
W.O.D
75 KBS 70/55
75 double unders
75 push-ups
75 double unders
Then
10 Curtis P’s 135/95 Curtis P=1 hang squat clean- 1 front lunge right-1 front lunge left-1 push press
Modified-see coach for loads
If you can not hit double unders you have to do a 3-1 scale. That means 225 single unders!
Finisher
s/a chest stretch 30 sec per side arm circles 30 forward and back parallel arm stretch 30 sec per Partner chest stretch 30 sec
The Chief(Rounds)
Start up
S.a.m 3 rds
10 PVC clean and jerk push/split 10 over head squat
10 (15m) side shuffles
‘The Chief’
Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats
Rest 1 minute between rounds. Repeat for a total of 5 rounds
Keep up with your score for every round Score is total rounds
Skill
3×5 Muscle up progressions Beginner-ring row to muscle up Inter-jumping MU RX-unbroken muscle ups as much as possible
Finisher
Tabata sit ups for total reps
Heavy on the Amrap, with a light wod on the side(Time)
Start up
400m warm up run
3 rds
10 sec hamstring stretch
10 sec hurdler stretch
10 sec butterfly
Skill
Amrap 2
Double unders-no scale everyone attempts du’s for 2 minutes!
W.O.D
Amrap 3
Max rep Clean 205/115
Rest 3 mins
Amrap 2
KBS 70/55
Rest 2 mins
Amrap 1
Burpees
Rest 1 minute
W.O.D
2RFT
20 box jumps 24/20
1 rope climb
20 push ups
Strength
Bench 3×1
Finisher
Stretch/roll
Business as usual (Time)
Start up
3 min
Traveling high knees
Side shuffle
Karaoke
Side shuffle
Baseline retest(record and update for your records)
400m run
40 squats
30 push ups
20 sit ups
10 pull ups
W.O.D
OTM 16
Even 10 wallballs 20/14
Odd 6 Sumo dead high pulls 75/55 4 burpees
Strength
8 mins to work up to heavy clean
Skill
Double under
5 mins
Finisher
30 corkscrew
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