WOD:  “The Chief”
Max rounds in 3 minutes of:
3:  Power Cleans (135#/95#)
6:  Push-ups
9:  Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post Only rounds completed for each of the 5 cycles; not reps

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

TRAVEL WOD:
10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10
Sit-Ups and Air Squats 10-1
OHS (Towel) and Push-Ups 1-10

WOD: 2012 Regional Games WOD 4
We are doing this as a Two Person Team and changing the reps up just a bit.
For time:
75 Back squats (135 / 95 lbs)
50 Pull-ups
45 Shoulder-to-overhead (135 / 95 lbs)
75 Front squats (85 / 65 lbs)
50 Pull-ups
45 Shoulder-to-overhead (85 / 65 lbs)
75 Overhead squats (65 / 45 lbs)
50 Pull-ups
45 Shoulder-to-overhead (65 / 45 lbs)

* A single athelte will do reps for time of 50/40/30
* Three athletes will do the same amount of reps for time as a two person team but two athletes must be holding the bar at all times. This includes the weight change.

TRAVEL WOD:
5 Rounds
400m Run
30 Jumping Air Squats
10 Burpees

WARM-UP: Stretch Then: 10-9-8-7-6-5-4-3-2-1 of Air Squats and Sit-Ups

STRENGTH: DeadLift

Strength: 30 Minutes Working On The DL:

TECHNIQUE!!!!  

METCON: Dirty Bird
7 Min AMRAP
1: DB Snatch (40#/30#) Alt. Arms
1: Push-Up
1: Box Jump (24″/20″)
Increase The Reps By One After Each Round: Ex. 1 DB, 1 PU, 1 Box then 2 DB, 2 PU, 2 Box, etc…for 7 Min.

TRAVEL WOD:
For Time:
100 Air Squats
100 Push-Ups
100 Sit-Ups
1 Burpee Each Time You Stop. Burpees To Be Done After The WOD.

WOD: Ruck Funning

1 Mile Run
80 Double Unders (240 Singles; Work on DU’s!)
60 Wall Balls (20#/14#): 1 Burpee Penalty Each Time Full ROM Is Not Met
40 KB Swings (55#/35#): 1 Burpee Penalty Each Time Full ROM Is Not Met
20 Knees to Elbows
10 Burpees: 1 Extra Burpee Each Time Full ROM Is Not Met
1 Mile Run

SCALED IS HALF THE RUN AND HALF THE REPS

TRAVEL WOD:
1 Mile Run
80 Jumping Lunges
60 Push-Ups
40 Straight Leg Sit-Ups
20 Burpees
1 Mile Run

Strength: Overhead Squat (OHS)
30 Minutes To Establish A 1 Rep Max (1RM)
METCON:  Killin’ Me Softly
7 Minutes As Many Rounds As Possible (AMRAP)
(1) Sandbag Get-Up (70#/40#)
(3) Sandbag Burpee Hop-Overs
(5) Sandbag Squat Cleans
100m Sandbag Run

TRAVEL WOD:
5 Rounds:
20 OHS
10 Burpees
400m Run

WOD: Little Momma
FOR TIME: Men RX: 155; Women RX: 105
100m Run
(5) Deadlift (155/105)
200m Run
(5) Deadlift
(5) Squat Cleans
400m Run
(5) Deadlift
(10) Squat Cleans
(10) Shoulder to Overhead
200m Run
(15) Mutant Manmakers
1 MM = Full Clean and Jerk to a Push-Up: Hands Never Leave The Bar.
100m Run

TRAVEL WOD:
Same Format As Above; Use DB’s (40/30) Instead Of The Bar If Needed.

Strength: Power Clean: 1-1-1-1-1-1-1

WOD: IOC
20 Air Squats:
3 Burpee Penalty On The Spot Each Time Full ROM Is Not Net
3 Rope Climbs
20 Burpees:
3 Burpee Penalty Each Time Full ROM Is Not Met
Spiderman Crawl From Rope To Wall To Rope To Wall:
3 Burpee Penalty If The Athlete’s Butt Is Too High
4 Wall Climbs
20 Pull-Ups:
3 Burpee Penalty Each Time Full ROM Is Not Met
20 Ring Dips
3 Burpee Penalty Each Time Full ROM Is Not Met
20 Air Squats:
3 Burpee Penalty On The Spot Each Time Full ROM Is Not Met

DON’T LET THE BURPEES SCARE YOU!!!!  IF YOU HIT FULL ROM ALL THE TIME (like we should) YOU HAVE NOTHING TO WORRY ABOUT!  ALSO, EVERYTHING WE DO CAN BE SCALED UP OR DOWN….SEE Y’ALL TOMORROW FOR SOME HARDCORE LIFTING!  C4 STRONG!

TRAVEL WOD:
40 Air Squats
40 Mountain Climbers
10 Burpees
100′ Spiderman Crawl
40 Mountain Climbers
10 Burpees
40 Air Squats

WARM-UP:
8 Sandbag Get-Ups, 100m Run, 4 Sandbag Get-Ups, 100m Run, 2 Sandbag Get-Ups, 100m Run.

WOD: Jaws
50 Push-Ups
400m Run
50 Slam Balls (20#/10#)
50 Sit-Ups
40 Push-Ups
400m Run
40 KB Swings (55#/35#)
40 Sit-Ups
30 Push-Ups
400m Run
30 Slam Balls (20#/10#)
30 Sit-Ups
20 Push-Ups
400m Run
20 KB Swings (55#/35#)
20 Sit-Ups

TRAVEL WOD:
Same Format as above:
Sub Squats for Slam Balls and Towel OHS for KB Swings.

HERE WE GO C4!!!! GETTING STRONGER TOGETHER!!!!

WOD: SaSQUATch
5 Front Squats (185#/135#)
5 Shoulder To Overhead (185#/135#)
10 Front Squats (135#/95#)
10 Shoulder To Overhead (135#/95#)
15 Front Squats (95#/65#)
15 Shoulder To Overhead (95#/65#)
30 Air Squats
30 Push-Ups
15 Front Squats (95#/65#)
15 Shoulder To Overhead (95/65#)
10 Front Squats (135#/95#)
10 Shoulder To Overhead (135#/95#)
5 Front Squats (185#/135#)
5 Shoulder To Overhead (185#/135#)

TRAVEL WOD:
100 Air Squats For Time
100 Sit-Ups For Time

WOD: Monkey On My Back
Two Person Team WOD: 20 Minute AMRAP
One athlete will do a 200m Sandbag Run (70#/40#) while their partner is completing the following AMRAP:
10 KB SDHP (55#/35#)
10 Wall Balls (20#/14#)
10 Box Jumps (24″/20″)
1 Rope Climb

TRAVEL WOD:
3 Rounds:
400m Run
50 Sit-Ups