100717

8am Intro & OLY

9am Advanced

Strength
Back Squat 
5RM, then 90% for 2×5
Bench Press 
5RM, then 90% for 2x5

Metcon (Time)
“Warpath”

800 Meter Run
6 Rounds “The Chief” (135/95)
400 Meter Run
4 Rounds “The Chief” (135/95)
200 Meter Run
2 Rounds “The Chief” (135/95)

1 Round of “The Chief” is 3 Power Cleans, 6 Push-ups, 9 Air Squats. Weight on the barbell should be something that you can go unbroken every single round. Want to be able to cycle this barbell rather than getting stuck on it. Doing so turns this into a metabolic workout instead of a strength workout, which is the stimulus we are looking for.

10am Community WOD

Metcon (Time)
*Partner WOD

20 Rounds
(Take turn completing each round)

“The Chief”
3 Power Cleans (135/95) (1- 1 PC, 2-115/75. 95/65. 65/45)
6 Push-ups (1- 3 Push Ups, 2-Push Up from bench or wall)
9 Air Squats (5 Air Squats)

Then...

8 Rounds

200m Sprint (100m Sprint)
(Take turn completing each round)