Aug 9, 2017

Thursday 2017.8.10

Warmup

100 Single unders
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time
Row 250m
10 GHD hip extensions
5 Push ups
5 Air squats
Then
Progress to working power clean load as needed

WOD 

"The Chief"

Max rounds in 3 minutes of:
-135/95 pound Power cleans, 3 reps
-6 Push-ups
-9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

For the power cleans, full extension of the knees and hips, with elbows in front of the bar constitutes a good rep.  Full depth on the squats (hip crease below the top of the knee), chest and thighs to the deck for full range on the push-ups.


Post rounds completed for each of the 5 cycles.


3 comments:

Alex Tompkins said...

4, 4, 4, 4, 4 and 1 clean.

Matthew DeSabio said...

3 + 3, 3, 3, 3, 3 (I only work in threes) @ 95lbs

monroe said...

Your new Delta pledge name is "Trey"