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Tuesday 2/27/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

20 jumping jacks

20 lunges

20 air squats

20 one legged deadlifts w/heavy kb

10 ring rows

10 strict pullups

10 ring dips

10 push-ups

Workout warmup:

10 min Alternating  EMOM

Cleans, 1 hang+1 from ground+1 squat clean working up to workout weight ++

30 DU's

Workout:

The Chief+

3 min AMRAP X 5

Rest one minute between each AMRAP

30 DU buy in each round, then:

3 Power Cleans 135/95, RX+ 155/105

6 Perfect Push ups

9  Perfect Air Squats

Endurance:

25 min AMRAP

3 KBS, 20/12 kg

3 hand release push-ups

3 Ab mat sit-ups, palms on ground.

150 m run

Add 3 reps each round...3-6-9-12, ETC. 

Lift:

OHS, 5x5 Start at 65%, adding weight each round. 2-3 min rest between sets.

Skill:

5 rounds of:

20 heavy wall balls 30/20

10 ring dips

Earlier Event: February 26
Monday 2/26/2018
Later Event: February 28
Wednesday 2/28/2018