Skill Work
Squat
choice of front/back/OH
4x3 build load
4x1 other
WOD
10 RFT 0r 15min cap
3 hspu (+ strict)
4 pull up (+ctb)
5 t2b
6 box jump (+30/24)
Friday 3/17/2023
Skill Work
Oly
3x3 ohs barbell (pvc) add lire weight
3x3 snatch balance
5 x 1 power snatch = 1 hang power snatch
add slight weight each set
then 3x 2 hang squat snatch
WOD
9 squat snatch 75x45
18 bike
36 ab - k2e crunches
6 squat snatch 85/55
12 bike
24 ab - k2e crunches
3 squat snatch 95/65
6 bike
12 ab - k2e crunches
then 10 power snatch 115/75
rx+ 40lb/20lb
Wednesday 3/15/2023
Skill Work
DL - e90om
5-5-3-3-3
PARTNER WOD
2 person teams YGIG
50 row
40 strict press 75/55
30 hang sdhp 75/55
20 thruster 75/55
10 wall walk
20 thruster 75/55
30 hang sdhp 75/55
40 strict press 75/55
50 row
Tuesday 3/14/2023
Skill Work
Oly
Snatch / Clean
emom 6 emom
1 power snatch (floor) + 1 hang power snatch
- increase load each min
emom 4 emom
1 power clean (floor) 1 hang squat clean
- build to wod weight
Benchmark
THE CHIEF
5 rds
3 min amrap each rd
3pc
6push-up
9air squat
1 min rest
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.
Score
– Official scoring: After each 3-minute cycle, start over. Record the score (rounds+reps) individually for each of the five AMRAPs.*
– Common scoring: After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.
Tips and Strategy
Go fast and hard in round 1 (around 85-90% of your max speed) and note your total rounds/reps. Commit to getting the same score in rounds 2-5 as you do in round 1. Go unbroken on the Power Cleans. Take big breaths during the Rest period to slow your heart rate down.
If you can, have someone keep your score. There are a lot of rounds and reps and clocks to mind in this workout–having someone keep track of the score/clock allows you to focus on the workout.
Intended Stimulus
“The Chief” is meant to feel really uncomfortable. Almost anytime there is built-in rest in a workout Interval style, it means that the “working portion” is meant to be done fast. And since the rounds in this benchmark WOD are only 3 minutes long, you’ve got to go hard and ideally unbroken. At the end of this workout, everything in your body should be burning–“The Chief” hits the lower body, upper body, core, and lungs.