Saturday 11/3/12

FITNESS
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
– OR –
Team “Chief”
Against a five-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
In teams of three, partners alternate to complete whole rounds. After each 5 minute AMRAP, teams will rest one minute and then do another 5 minute AMRAP. The cycle will repeat for 5 rounds. Your goal is to get the same score on each round. Your overall score is a total number of reps completed throughout the entire workout.

PERFORMANCE
A. Three sets, not for time, of:
Unbroken Muscle-Ups x 3-6 reps
Unbroken Double-Unders x 30-40 reps
Unbroken Strict Handstand Push-Ups x Max reps
B. For Max Reps:
2 Minutes of Shoulder to Overhead (205/140 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (185/125 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (155/105 lbs)
C. 3 Minutes of Rowing for Max Meters
Rest exactly 2 minutes, and then . . .
For time:
75 Pull-Ups (ladies – 60 pull-ups)
Row 1000 Meters
Score separately:
954 Meters, 5:03

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