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.

Saturday 08/13/2022

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WOD
"Claustrophobia"
[TEAMS OF 3]
AMRAP 30:
3 Rounds of "The Chief"
Max Calorie Row

* One Partner Starts on Rower, One Partner Starts on Barbell, One Partner Starts Resting, Everyone Rotates Upon Completion of 3 Rounds of "The Chief"

[1 Round of "The Chief"]:
3 Power Cleans 135#/95#
6 Push-ups
9 Air Squats

*Score = Total Calories

Saturday 01/18/2020

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WOD
"Lethal Weapon"
In Teams of 2
AMRAP 20:
1 Round of "The Chief"
250 Meter Row

2 Rounds of "The Chief"
250 Meter Row

3 Rounds of "The Chief"
250 Meter Row
...
Continue to Add 1 Round Until Cap
_______________________
1 Round of "The Chief":
3 Power Cleans 135#/95#
6 Push-ups
9 Air Squats
*Row however you want. Each athlete takes turn doing complete round of The Chief.