Hail to The Chief… it is one of the all-time favorite WODs that I can think of. Five sets, each one is it’s own 3 minute AMRAP. Then the one minute rest that follows goes SO fast. It is my contention that it is the workout template that makes this one so tough and not necessarily the movements. The standard, you might already know is 3 power cleans, 6 push ups and 9 air squats… just perfect for pushing the pace each set. Today we have a triplet that will produce less rounds but will be just as rough. Have fun.
Today’s “The Chief” is this weeks’ designated “Hero WOD.” Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
Josh finds a new spot to play/train in Shanghai.
Monday’s WOD at 6, 7 and 9am, 4 and 6pm. 5pm Oly tech class
Chief-Like Version III
5 sets, each for 3 minute AMRAP of:
4 power cleans (70/50kg)
8 chest to bar pull ups
16 lateral ski jumps (20/12″)
Rest 1 minute after each 3 minute set
Post total rounds and remaining reps to chalkboard/journals
Pick up each new set where you left off on the previous set.
