Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Movement Primer
Work through the following sets of Power Cleans, Push-ups & Air Squats to prime movement patterns and sound mechanics for the today’s Benchmark WOD “The Chief”.
VS 10:00 (5 x 2:00)
3 x Power Cleans
4 x Push-ups
6 x Air Squats
*Build to a metcon weight and prime for the Benchmark or climb across heavy triples to the best set on the day.
Post scores to comments.
“The Chief”
Work through 5 Rounds of the 3 minute AMRAP shown below.
Score each AMRAP individually.
3:00 AMRAP of
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Air Squats
*Rest 1:00 Between AMRAPs
Notes: Score each AMRAP individually, begin each three minute working window from the start of a round with three Power Cleans. Log and Track those Benchmark scores, Ninjas.
Post scores for five AMRAPs to comments.
Skill Development
3-4 Rounds for Quality
20 x Hollow Rocks
15 x GHD Back Extensions
:20 x L-sit hold
:20 x Side Plank (+10 Floor to Side Plank w/hips)
