WOD

Strength

Rope Climb

5×3 or Progression 5×5

WOD

6 RFT

5 Hang Cleans 115/75

10 Ball Slams 30/20

15 KB Swing 55/35

Pain is only weakness leaving the body

 

Strength

5 Rounds NOT for time

Body weight bench press
Pull-ups

WOD

Lurong WOD #4

Level 3 = 50 Thrusters (95/65#) and 50 Toes to Bar

Level 2 = 50 Thrusters (65/45#) and 50 Ab Mat Situps

Level 1 = 50 Thrusters (45/30#) and 50 Anchored Ab Mat Situps

 

Strength/Skill

1) Snatch Balance  5×1

2) Snatch 15 min to work up to ~1RM

WOD

5 RFT

3 Power cleans 135/95

6 Chin-ups

9 Deadlifts 275/185 (use the same bar as cleans change your own weight)

Strength:

“Strength Froning Style”

WOD

Tabata:

·         Push-ups

·         Plank Holds

·         Ab-Mat Sit-ups

·         Flutter Kicks

For each exercise, the tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals.

 

Strength:

Strict Press 2-2-2-2-2

WOD

Push Jerk 10-1 (155/105)

C2B Pull-ups 1-10

Cash-Out: 1000m Row for time

 

WOD

“The Chief”

Max rounds in 3 minutes of:

3 Power cleans (135/95)

6 Push-ups

9 Air Squats

Rest  1 minute

Repeat for a total of 5 cycles.

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.

Strength: 

Front Squats:

Do triples until you find your 3RM

Finish with one set of 10 at you approx 10RM

WOD

For Time

·         100 Double Unders (300 singles)

·         30 Pull-ups

·         30 Front Squats (135/95)

·         30 Pull-ups

·         100 Double Unders (300 singles)

 

Strength:

Snatch: 2-2-2-2-2

WOD

12 MINUTE AMRAP

6 OHS, 95/65

9 Burpees Over the Bar

12 TTB

 

CASH-OUT: 800m Run