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.
