6/27/22- The Chief - BENCHMARK

 Fitness Testing Month 

5 rounds max rds in 3 min. 3 power cleans 6 push-ups 9 squats rest 1 min continue where you left off each round

Tuesday 

Cinco

AMRAP 5: Buy-In: 100 Double Unders Max Rounds With Time Remaining: 12 Toes to Bar 12 Devil press [Rest 3 Minutes] AMRAP 5: Buy-In: 100 Double Unders Max Rounds With Time Remaining: 9 Toes to Bar 9 Devil press [Rest 3 Minutes] AMRAP 5: Buy-In: 100 Double Unders Max Rounds With Time Remaining: 6 Toes to Bar 6 Devil press DB wt 35+/- , 30- athletes choice

Wednesday 

Tandem

21 Minutes w/ Partner: 0-7 minutes Max distance Bike 8-14 minutes Max distance run (min 100m at a time) 15-21 minutes max distance Row Other Partner works on Amrap: 5 HSPU 10 2xdb lunges 35 +/- /25+/- 20 2xdb deadlifts 35 +/- /25+/-

Thursday 

Hildy Hero Wod For time: 100 Cal row 75 thrusters 45# 50 pull-ups 75 wall balls 100 Cal row.

Friday 

Every 3

Every 3 minutes for 6 rounds 20 sec chest hold with a sandbag *hvy 10 R arm db snatch 50/35 5 burpees over sandbag 10 L arm db snatch 50/35 max bike cals in remaining time * score is total cals over 6 rounds
Saturday

9 Lives

9 Rounds For Time 1 Muscle Up 3 Strict HSPU 6 KBS (70/53) If members are close to a muscle up, have them try 1 attempt each round. Let's try to get everyone on rings.