• Mazen Nassar

In honor of Presidents’ Day Bench Mark WOD “CHIEF” Holiday schedule


Holiday schedule

Morning and noon classes canceled.

WOD

Warm up: Coach’s choice

“CHIEF”

3 min AMRAP

3 Power Cleans 135/95

6 Push-Ups

9 Air Squats

Then Rest 1 minute

Repeat 5 times

Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

Good Scores for “The Chief” (common method)

– Beginner: 11-15 rounds

– Intermediate: 16-21 rounds

– Advanced: 22-27 rounds

– Elite: 28+ rounds

49 views0 comments

Recent Posts

See All

WOD-3/31/20 and 5pm Zoom link.

WARM-UP • 400 M RUN 3 ROUNDS OF: • 10 SQUATS • 5 HAND-RELEASE PUSH-UPS Mobility • Pec stretch 30 seconds (L/R) • 20 Passthroughs • 10 around the world clockwise and 10 counter clockwise. STRENG

WOD-3/30/21 and 5pm Zoom link

Warm-up • Capp St. run 3 rounds: • 20 Side to Side Jumps • 10 Air Squats 3 rounds • 30 sec Couch Stretch • 30 sec Standing Toe Touch • 30 sec Straddle Strength Bent over row 4x10 AHAP Conditioning 10

WOD-3/29/21 and 5 pm Zoom link.

Warm up: • 800 m run 2 Rounds: • 15 Jumping Jacks • 15 Air Squats • 15 Spider man Push Ups Core: Tabata: • :20 Hollow body hold • :20 V-ups • :20 Plank Hold Strength: Back Squat: •10 reps @50% of 1RM