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27 September 2019

27
Sep

27 September 2019

27 September 2019

Warm-up: Eastside Lap, Bear Crawl Across Gym, Lunge Back

Strength: Hang Squat Clean – 1-1-1-1-1–1-1-1-1, until failure

Stamina: 4 Rounds, not for time: Uneven Farmer’s Carry around block, add weight each round, rest between sets. 

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

Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Repeat five times.

Scoring

Common scoring: Start each cycle where you left off at the end of the previous cycle. Count total rounds and reps completed.

Cool Down: 3 Sets:  20 Hollow Rocks, Rest between sets

 

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