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WOD

“Get Low” (Time)

“Get Low”

3 Rounds:

400 Meter Run

6 Rounds of “The Chief”

1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats

27 min Time Cap

RX+-135/95#

RX -115/75#

50-59-75/55#, PU on knees

60+ -65/45#, 200m Run, PU on knees

Basics-200m Run, 2 Rounds of Chief with PVC/BB, PU on knees
DESCRIPTION

* Today’s bodyweight and barbell workout includes rounds of a popular benchmark: “The Chief”

* 1 Round of “The Chief” is:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

* These rounds of 3-6-9 are low-rep and alternate between muscle groups, which will allow you to maintain a fairly high intensity throughout

* After finishing the 400 meter run, you’ll complete all 6 rounds of “The Chief” before beginning the next round of running

* In total, we’ll complete 3/4 of a mile of running and 18 rounds of “The Chief”

* Your score today is the total time it takes to complete the 3 rounds

* We expect this piece to take between 18-25 minutes to complete

PUSH-UPS

* Adjust the rep number or variation to allow for unbroken sets throughout

POWER CLEANS

* Choose a weight you could complete for 12+ unbroken reps when fresh

* Within the workout, we’re looking for very fast singles or touch-and-go sets

* This shouldn’t be a weight you’ll get stuck at, as a quick single should always be in the tank

AIR SQUATS

* With fast moving rounds of “The Chief”, let’s make sure to hold ourselves to a high standard regarding range of motion here