Thursday, July 23, 2015

Posted by on Jul 23, 2015 in WOD | 2 comments

PreWOD

3 Rounds 

  • 200 m Run
  • 10 OHS – Empty Bar. Don’t drop them please
  • 5 Burpees

Strength – Front Squat 5x3x1@75%

WOD

“the Chief”

AMRAP 3

  • 3 Power Cleans 
  • 6 Push Ups
  • 9 Squats

1 minute rest

A. 3 Rounds – Scale where needed

B. 5 Rounds is RX

2 Comments

  1. Pre-Wod – 4:32 ish??

    Strength – @225

    The Chief – 21+9

    First round was fast, next four…Not so much. Lol!

    Noon crew was crushing this sweaty WOD today. Great work everyone!

  2. Love this one – had to work after so only did the 3 rounds, also didn’t want to get too sore before the triathlon this weekend!
    Pre-WOD: 6:09
    Strength – skipped, again didn’t want to get too sore, rolled out my hamstrings instead (good mornings + deadliest earlier this week… yikes)
    WOD: 13 rounds even @ 85# A (3 X 3min rounds)

    Has got to be one of my favourites!