Warm Up:
Warmy
2 rds of:
5 pull bar to knees (95/65)
5 hang cleans
5 front squats
5 push press
Xfit WOD:
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135/95)
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles. Score rounds completed for each of the 5 cycles. Begin each new round at the beginning.
Pull up work
5×10 hang 5 secs after last rep on each set
We’ll test on Friday how many pulls one can do within 1 minute. Starting next week I’ll program; week A endurance, weighted, endurance, EWE and week B weighted, endurance, weighted, WEW. We’ll retest at the end of October.
Post results to comments.
No comments yet.