WOD Fri 12-7-12 “The Chief”

WOD Thu 12-6-12
December 5, 2012
WOD Sat 12-8-12
December 7, 2012

WOD Fri 12-7-12 “The Chief”

Med-balls are SO useful!

Warmup:
4 Rounds NFT
30 Ft Bear Crawl
30 Ft Crab Walk
2 x spiderman stretch each leg
Wrist and Neck rolls – 10x each direction
5 pushups
5 air squats
5 Hang Power Cleans (unloaded bar)
 
Workout Movement Review and Scaling:
Power Cleans – Ground to shoulders – new athletes – Sandbags or plates
 
WOD: “The Chief”
Repeat the following cycle 5 times for max total reps:
AMRAP in 3 minutes:
3 power cleans 135/95
6 Pushups
9 Air Squats
1 minute rest
 
– This is a total of 20 minutes – 5 x 4 minute rounds with a built in 1 minute rest at the end of each round
– Score is your total number of rounds and reps
 
Cool Down: Minimum 200 jump rope singles, easy pace, rest as necessary.  Arm and hip DROM, stretch pecs and quads
 
 
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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