1000m run
then
Every minute on the minute, do 4 Burpees
and complete
20 Thrusters (65/45lbs)
20 SDHP (sumo deadlift high pull)
500m run
20 OHS (overhead squat)
20 Front squats
1000m run
Saturday 7.30.11
1000m run
then
Every minute on the minute, do 4 Burpees
and complete
20 Thrusters (65/45lbs)
20 SDHP (sumo deadlift high pull)
500m run
20 OHS (overhead squat)
20 Front squats
1000m run
Friday 7.29.11
"The Chief"
Max rounds in 3 minutes of:
3 Power cleans (135/95lbs)
6 Push-ups
9 Squats
Rest 1 minute. Pick up each cycle where you left off.
Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
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.
Thursday 7.28.11
In teams of 2, complete:
5000m Row (only 1K at a time)
80 Burpees
80 Push press (65/45lbs)
80 Strict pull ups
80 Ball toss/pass (20/12lbs)
80 Sit ups
Tuesday 7.26.11
Hang Snatch
1-1-1-1-1
AMRAP 10min
50ft Lunge right arm
50ft Lunge left arm
15 K2E (knee to elbow)
10 Rope pull ups
Post rounds to comments
Monday 7.25.11
Double Unders anybody?
Monday 7.25.11
Deadlift
3-3-3
Unbroken 3 rounds:
7 strict pull ups
14 box jumps
21 double unders
rest 2 minutes
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