Thursday 09/14/2023

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Strength
10 sets: 1 Squat Clean + 1 Push Jerk (start at 65% and build, no higher than 90%)

* Complete 1 set every 1:15 *

WOD
"Affiliate Version  of "Echo Thruster Final"
For Time:
21/16 Calorie Assault Bike
21 Thrusters 75#/55#
18/14 Calorie Assault Bike
18 Thrusters 95#/65#
15/12 Calorie Assault Bike
15 Thrusters 115#/80#
-into-
75ft Front rack Walking Lunge 115#/80#

Tuesday 08/22/2023

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Strength 1
3 Position Squat Clean (High Hang, Above the Knee, Floor) 5x3
5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@65% of 1RM Clean)

* Complete a set every 1:30 *

Strength 2
Push Jerk 3x3
3 sets: 3 Push Jerks  (@75% of 1RM Clean and Jerk)

* Rest as needed between sets *

WOD
“The Chief”
3:00 AMRAP (5 sets)
3 Power Cleans 135#/95#
6 Push Ups
9 Air Squats
-Rest 1:00 between sets-

Each year in the United States Navy, a highly qualified and elite cadre of Sailors is selected and promoted to 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 their country.