Wednesday Jan. 27, 2021
Warm Up
Mobility: Banded Front Rack Fixer 1:00/Side https://www.youtube.com/watch?v=azATS43i7N4
20 Straight Arm pull downs https://www.youtube.com/watch?v=okmDL4cOgrk
2 Sets of:
15 Banded Good Mornings
15 Banded Pull Aparts https://www.youtube.com/watch?v=okRUV0bdXAU
15 Banded OH Press https://www.youtube.com/watch?v=nwjQIADavj8
8 No Push Up Burpee
Strength/Skill
Strict Press
5x3
WOD
AMRAP 5*
6 Rounds of the Chief (95/65)**
AMRAP Burpees
Rest 5:00
AMRAP 5
5 Rounds of the Chief (115/75)
AMRAP Burpees
Rest 5:00
AMRAP 5
4 Rounds of the Chief (135/95)
AMRAP Burpees
*Your score is the total burpees completed.
**One round of the Chief:
3 Power Cleans
6 Pushups
9 Air Squats
F: 5/4/3 Rounds of the Chief; DB Hang PC for Power Cleans
P1: As written
P2: RD1: 75/55; RD2: 95/65; RD3: 115/75
C: 7/6/5 Rounds of the Chief; RD1: 115/75; RD2: 135/95; RD3: 155/105
Post-WOD Cooldown/Mobility
Table Hold 2 x :30