The Chief

A) Clean

3,3,3,3

-increase weight each round
B) 4 rds

10 pistols

5 HSPU

-not for time. Develop your skill!

C) WOD

“The Chief”

5 – 3 minute AMRAP’s of:

3 Power Cleans (135/95)
6 Pushups 
9 Air Squats

Rest 1 minute between rounds

-compare score to 17 June 2014

OHS/Dubs

27 July 2015
A) EMOM 5

1 Snatch at 3RM
B) 6 rds

1 x Front Squt @ 3RM

Rest :60

Max unbroken pull-ups
Rest :60
C) WOD

7 rds

In :60, complete 7 Overhead Squats, then max double unders for the remainder of the minute. Rest :60 between rounds. Score is total double unders. 

Wanna Tabata

23 July 2015
A) Thunderstruck

-For duration of the song, perform jumping jacks. Every time you hear the word ‘thunder’, perform a burpee
B) Wanna Tabata?

20 seconds on, 10 seconds off for 8 rds of:

1) KB Swings 53/35

2) Wall balls 20/14

3) Push-ups

4) Air Squats

5) Ab Mat sit-ups
-rest :90 between exercises
C) AMRAP 5

10 K2E

10 Box Jumps

10 Dubs