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WOD

“Lethal Weapon” (AMRAP – Rounds and Reps)

“Lethal Weapon”

AMRAP 20:

1 Round of “The Chief”

200 Meter Run

2 Rounds of “The Chief”

200 Meter Run

3 Rounds of “The Chief”

200 Meter Run



[Continue to Add 1 Round of “The Chief”]

1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats

*Score this workout as total fully completed rounds + reps of “The Chief” (runs don’t count towards score)

Subs

12/9 Calorie Assault

250m Row

RX+-135/95#

RX -115/75#

50-59-95/65#, Push Up on Knees

60+-75/55#, Push Up on Knees

Basics-10 AMRAP – PC w/ PVC/BB, Push Ups on Knees
DESCRIPTION

* We’ll work through 200 meter runs and ascending rounds of the Hero Workout “The Chief”

* 1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

* Continue to add 1 round of “The Chief” after each run until the 20 minutes is up

* Score this workout as total fully completed rounds + reps of “The Chief” (runs don’t count towards score)

* For Example: If you finished all the rounds once you got to the “5 Rounds of The Chief”, your score would be 15 Rounds (5+4+3+2+1)

POWER CLEANS

* The barbell should be a light-moderate weight that you could cycle for unbroken sets of 3 or very quick singles during the workout

PUSH-UPS

* Choose a push-up variation that allows you to complete the 6 reps in 1-2 sets per round