Chieftain

30-minute Mobility Workouts return THIS week! 

Wednesdays at 5:30pm and Saturdays at 10:00am

WOD for Tuesday 040913 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)

Skill:
Double Unders
1 minute of Single Unders
4 minutes of Tabata Double Unders (20 seconds on/10 seconds off)

Strength:
Snatch
5 singles @60%
5 singles @65%
5 singles @70% 1RM

Conditioning:
“The Chief”
5 Rounds of Max Rounds in 3 minutes:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1 minute between rounds

Post Snatch Loads and Rounds Completed Each Segment to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins.  During the skill segment, perform 1 minute straight of single unders.  Then, 4 minutes of 20 seconds on, 10 seconds off of Double Unders.  There is no sub for DUs unless your singles are horrendous.  This is practice time!

For the strength segment, follow the warmup progression and then complete 5 Snatch singles at 70% 1RM.  Rest 2-3 minutes between reps.  The entire strength segment shouldn’t take longer than 20 minutes.

For the conditioning workout, there is a total of 5 rounds lasting 3 minutes each.  Each 3 minute round is a 3 minute AMRAP of 3-6-9 Reps.  Note where you leave off each round and pick up at that point when the next round begins after a 1 minute rest.

The “Chief”
[youtube]http://www.youtube.com/watch?v=6q_msvFhQcg[/youtube]