Straight Chiefin’

December 18, 2013
By : Retta

Mike. Jones.

Warm Up
100 double unders
5 min Wgs on the right leg with band distraction
100 double unders
5 mins WGS on the left leg

Strength
Front Squats – 10-1
with a partner, go back and forth with limited rest.
pick a challenging weight around 70% of your 1RM.

WOD
“The Big Chief”
5 Rounds
3 minute AMRAP
3 Power Cleans
6 Hand release push-ups
9 Air Squats
Rest 1 Minute

Games (205, 135)
Regional(185,125)
Open (155,105)

**Partial Rounds Do Not Count – Don’t Dog it…Hustle to get that last round in!**

Ca$h out –
500m row rest 3 minutes x 3

4 Comments

Andrea Cooke

12/19/2013 @ 2:11 am

10-7 @185
6-4 @ 205
3-2 @ 215
1 @ 225

Wod: 22 games

EMOM 10: even, 15 burpee to target odd, 20 sit-ups
EMOM 10: even, 15 cal bike, odd, lame attempts at paralettes hapu
Andrea Cooke

12/19/2013 @ 2:11 am

10-7 @185
6-4 @ 205
3-2 @ 215
1 @ 225

Wod: 22 games

EMOM 10: even, 15 burpee to target odd, 20 sit-ups
EMOM 10: even, 15 cal bike, odd, lame attempts at paralettes hapu
Crowley

12/19/2013 @ 12:59 am

warm-up: done
front squats: 205 across
WOD: 17 rounds @165# (did the first AMRAP @185# and then scaled down)
cash-out: skipped – got a massage instead
Crowley

12/19/2013 @ 12:59 am

warm-up: done
front squats: 205 across
WOD: 17 rounds @165# (did the first AMRAP @185# and then scaled down)
cash-out: skipped – got a massage instead

Comments are closed.