Straight Chiefin’

Dec 18th, 2013

Category: Competitor

Straight Chiefin’

Mike. Jones.

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

DISCUSSION 4 Comments

  1. Andrea Cooke 12/19/2013 at 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

  2. Andrea Cooke 12/19/2013 at 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

  3. Crowley 12/19/2013 at 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

  4. Crowley 12/19/2013 at 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