SWOD
10 min of skill work:
Tripod x 3 reps
Bridge Hold x 10-20 seconds
Dynamic Plow x 10 reps
Note: Cycle through the movements for 10 minutes. This is not an AMRAP, focus on quality over quantity.
WOD
“The Chief”
Complete as many rounds and reps as possible in 3 minutes of:
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
Note: Rest 1 minute, repeat for a total of 5 cycles. Score is total reps of each cycle. Each cycle begins at the beginning.
*compare to 200429 or 190328
……….
BURN
6 min AMRAP of:
10 KB Sumo Deadlift High-pull
10 Russian Twist
– 2 min rest –
6 min AMRAP of:
10 KB Squat Cleans
10 KB Pike Push-ups
– 2 min rest –
6 min AMRAP of:
10 KB Rotational Side Swing – right
10 KB Rotational Side Swing – left
10 KB V-ups