Saturday, August 6 2017

WOD: ‘Chief’

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

5 Rounds –

3 Minute AMRAP

3 Power Cleans (135/95)

6 Push-Ups

9 Air Squats

*Rest 1 Minute between rounds

**Begin each round on the Power Cleans.

Rest 5 Minutes, then…

Tabata Abmat Sit-Ups

***404 BARBELL SKILLS & STRENGTH @ 8AM***

5 x 3 Split Jerks (40%-70%)

5 x 3 Front Squats, then…

Establish a heavy complex of Power Clean + Hang Squat Clean + Jerk + Power Clean

Then, take 10% off the heaviest weight and perform three more times through.

Finish with 30 Reverse Hypers on GHD

***404 CHASTAIN PARK SWIM WOD @ 10:15AM***

200yd/150yd warm-up, then…

20 Minute EMOM

Odd: 25 underwater/fewest breaths possible

Even: 10 Squats + 20 Flutter Kicks

Finish with…For total time, complete the following, partition as needed –

800yd/500yd swim

80 Lunges

60 Push-Ups

40 Burpees