Any rep/set scheme you want:
50 Overhead Squats
50 Glute Ham Sit-ups
50 KB Swings 35#
50 Overhead Squats
50 Glute Ham Sit-ups
50 KB Swings 35#
Dynamic Warm-up
WODs:
Strength:
Deadlift: 85% x 5, 90% x 3, 95% x 1+
Glute Ham Raises: 5 x 7
Glute Ham Raises: 5 x 7
MetCon:
"The Chief"
5 Cycles of Max Rounds in 3 Mins of:
3 Power Cleans 135#
6 Push-ups
9 Squats
Rest 1 min
*You do AMRAP in 3 mins of the PC's, PU's, Squats; then rest 1 min; then repeat 4 more times. Tally up total rounds and reps completed.
5 Cycles of Max Rounds in 3 Mins of:
3 Power Cleans 135#
6 Push-ups
9 Squats
Rest 1 min
*You do AMRAP in 3 mins of the PC's, PU's, Squats; then rest 1 min; then repeat 4 more times. Tally up total rounds and reps completed.
Endurance:
Rest!
Rest!
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