Wednesday 170719

Dynamic Warm-Up – Mobility

Prepare  for…

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.

“The Chief”

A. WOD:  “The Chief”
5 rounds, 1 min rest between rounds
AMRAP 3
3 power cleans    135/95    115/75    95/65
6 push ups
9 air squats

Begin each mini AMRAP where you left off in the previous round. Score is total rounds.

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

B. ABOVE and BEYOND:

B: Watch videos 1 and 2 from this playlist, and practice for 10 min

C: Alternate for 4 sets

C1: supine chest to bar row @1012 max rep

C2: Weighted glute bridge, 8-10 reps

Tutorial if you need it

D: Alternate for 3 Sets

D1: Single arm Ring Row, max rep

D2: 7 way hip, 8 reps per side

Leave a Reply