WODs

This week's workouts!
By
Bryan Kapustinski
December 3, 2020

Monday 29-May-2023

"Murph"

1 Mile run

100 Pull-up

200 Push-up

300 Air squats

1 Mile run

*20/14lb weight vest

Tuesday 30-May-2023

Strength

Deadlift Week 2

5@40%

5@50%

3@60%

3@70%

3@80%

3+@90% - goal 8

Metcon

EMOM 10 (alternating)

15/12 Calorie row

20 Box step-up 24/20"

Wednesday 31-May-2023

Strength

Back squat Week 2

5@40%

5@50%

3@60%

3@70%

3@80%

3+@90% - goal 8

then max reps 70% - goal 15-20

Metcon

AMRAP 8

10 Russian KB swing 70/53lbs

20 Abmat sit-ups

Thursday   01-Jun-2023

Metcon - Partner WOD

3 RFT

100 Wall ball 20/14lbs 10/9'

200 Double-unders

50 Shoulder-to-OH 115/75lbs


Friday  02-Jun-2023

Strength

Bench press Week 2

5@40%

5@50%

3@60%

3@70%

3@80%

3+@90% - goal 8

then max reps 70% - goal 15-20

Metcon

For time:

10-1 T2B

1-10 Goblet squat 53/35lbs

Saturday 03-Jun-2023

Hero

"The Chief"

5x AMRAP 3

3 Power clean 135/95lbs

6 Push-up

9 Air squat

Rest 1 min

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.

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