Monday
Strength – 3 Position Power Snatch
5 Sets of 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch @ 65% of 1RM
-then-
“Pac-Man”
AMRAP 5
200 Double Unders
Max Distance Single Arm Overhead Walking Lunges (35/25)
-2min rest-
AMRAP 5
200ft Single Arm Overhead Walking Lunges (35/25)
ME Double Unders
Tuesday
Strength – 3 Position Squat Clean
5 Sets of 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean @ 65% of 1RM
-then-
“The Chief”
AMRAP 3 (x 5 Sets)
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
*1min rest after each 3min AMRAP
*Each year in the United States Navy, a highly qualified and elite cadre of Sailors is selected and promoted to join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise, and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to their country.
Wednesday
Strength – Push Jerk
3 Sets of 3 Push Jerks @ 75% of 1RM C&J
-then-
“Mario Bros”
300ft Sandbag Bear Hug Carry (150/100)
-into-
5 Rounds of
10 Chest to Bar Pullups
10 Box Jump Overs (24/20)
-into-
300ft Sandbag Bear Hug Carry (150/100)
Thursday
Strength – Deadlifts
Find Heavy 3 Deadlifts
-then-
“Frogger”
AMRAP 15
10x25ft Shuttle Runs
10/8 Calorie Assault Bike
10 Wallball Sit Ups (20/14)
Friday
“Holleyman”
30 Rounds for Time (RFT)
5 Wallballs (20/14)
3 Handstand Pushups
1 Power Clean (225/155)
*U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive devise in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
Saturday – Partner WoD
“Asteroids”
For Time w/ Your Partner
100-80-60-40-20
Calories on the Rower
100m-80m-60m-40m-20m
Sled Pull (4×45/3×45) OR Synchro Air Squats*
*If we run out of sleds
