Tuesday, 27 April WOD

Warm-up: 10 minutes

  • 1:00 Row
  • 10 Suitcase Deadlifts (1xDB light)(Each Side)
  • 1:00 Row
  • 15 Push Ups
  • 1:00 Row
  • 10 DB Deadlift + 10 Strict Press (2xDB light)

Strength/Skill: Power Clean & Jerk

  • Power Clean & Jerk 1-1-1-1-1-1-1
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.

Metcon: AMRAP x 5

  • For 5 cycles: AMRAP in 3 mins of:
  • 3 Power Cleans, 135/95 lbs
  • 6 Push-ups
  • 9 Air Squats

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

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.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s