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Wednesday, April 1, 2015

31
Mar

Wednesday, April 1, 2015

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Hip Activation Series x 10 Ea.

Strength:

4 Sets:

  • Bulgarian Split Squat x 6-8 ea.
  • Single Leg DB RDL x 6-8 ea.

Skill:

WOD:
“The Chief”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.

 

5 Sets:

AMRAP in 3 Minutes:

  • 3 Power Cleans
  • 6 Push-Ups
  • 9 Air Squats

*At the end of 3 Minutes rest 1 Minute and then pick where you left off when the last ended.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Hip Activation Series x 10 Ea.

Strength:

4 Sets:

  • Bulgarian Split Squat x 6-8 ea.
  • Single Leg DB RDL x 6-8 ea.

Skill:

WOD:
“The Chief”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.

5 Sets:

AMRAP in 3 Minutes:

  • 3 Power Cleans 135/95
  • 6 Push-Ups
  • 9 Air Squats

*At the end of 3 Minutes rest 1 Minute and then pick where you left off when the last ended.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Banded Hip Activation Series x 10 Ea.

Strength:

4 Sets:

  • Bulgarian Split Squat x 6-8 ea.
  • Single Leg DB RDL x 6-8 ea.

Skill:

WOD:
“The Chief”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.

5 Sets:

AMRAP in 3 Minutes:

  • 3 Power Cleans 135/95
  • 6 Push-Ups
  • 9 Air Squats

*At the end of 3 Minutes rest 1 Minute and then pick where you left off when the last ended.

Additional:
  • 10 Minutes Mobility

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