WOD: Sunday, June 28th, 2020 (Outdoor WOD 9 AM)

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Warm-up: Group Dynamic

  • 300 Meter Run 
  • Push Up/Plank Tabata – 2 minutes 
  • :20s Plank hold + :10s of push ups
  • Air Squat/Bottom of squat Tabata – 2 Minutes
  • :20s Squat Hold + :10s of active squats 

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Workout: Dumbbell “Chief” 

5 Rounds (3 Minutes ON / 1 Minute OFF)

  • 6 DB/KB Power Cleans (3 per side)
  • 6 Push Ups
  • 9 Air Squats 

*Pick up where you left off after the minute rest

BARBELL OPTION: “The Chief” 

5 Rounds (3 Minutes ON / 1 Minute OFF)

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

*Pick up where you left off after the minute rest

WORKOUT FLOW: 

  • Workout is a classic crossfit benchmark called “The Chief”. The workout is 5 total intervals of 3 minutes of work (establish as many rounds as you can) and 1 minute of rest. In those 3 minutes you will complete as many rounds as possible of 3 power cleans (6 for DB/KB Version), 6 Push Ups, and 9 air squats. After the 3 minute work period you will rest for 1 minute and then pick up where you left off. Score is total number of rounds completed after 5 intervals. 

EQUIPMENT MODIFICATION:

  • DB/KB Power Clean – Find a weighted object that allows you to complete this movement correctly. This could be a bookbag. 

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Core: 5 Rounds

  • 15 V-Ups
  • :30s Hollow Hold